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.

You know what makes exercising a lot of fun? PUGS!!!

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Murphy kept me entertained as I worked out in the backyard yesterday afternoon. The WOD: 100 push-ups + 100 sits-up + 100 air squats for time.




As you can see, I had lots of pug motivation to get me through it.


I broke the 100 reps into two sets of 50 for each exercise, but you could break them into 4 sets of 25 reps or 10 sets of 10 (or any other variation). This WOD would be a great addition to a running or cardio workout, especially if you’re short on time.

I used the timer on my iPhone to motivate me just like a regular CrossFit WOD. (Those push-ups got hard fast, so I did the second set of 50 on my knees.) I ended up finishing in just under 10 minutes, so it was short and sweet (like a pug), but I definitely got a decent workout. I’m even a little sore today!

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I’m a big fan of the top that I wore for this workout. It’s the Women’s Play Dry Long Bra Top from my friends at Reebok. The material is soft and light-weight, and it fit really well and didn’t move around while I was exercising.

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And I love the back straps, which helped keep things in place. How cool are these babies?

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After my quickie workout, I showered up and then made a snack, which was banana mixed with coconut butter and cinnamon and then microwaved for 45 seconds. It was a mushy mess of deliciousness.


A little while later, before I took Murphy for his afternoon walk, I snacked on some baby carrots.

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I gave him one as a thank you for his help with my workout.

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Last night’s dinner was an Italian “hot plate” from Well Fed. It’s actually not much of a recipe, but more of a “formula” for putting together a meal from protein, veggies, and spices. The basic formula is 3-6 ounces of cooked protein + 2 cups of sautéed veggies + your choice of seasoning. I cooked up some ground beef and then sautéed it with tomatoes, green bell pepper, and onion along with a Pizza Seasoning recipe that was in the cookbook.

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Then, I added the mixture to bed of spaghetti squash. It was spicy (I went a little nuts with the red pepper flakes) and, oh, so delicious. I am psyched for the leftovers!

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For dessert, I ate a few spoonfuls of Nikki’s Chocolate Hazelnut Brownie coconut butter straight from the jar.

P.S. I love, love, love this video and just wanted to share: CrossFit Women – Beauty in Strength. Watching it gave me chills, and it makes me want to get back to CrossFit even more. It’s a must-watch (even if you don’t do CrossFit)!



  1. Does that tank top have a built in sports bra? Was it enough support? or did you have to wear another sports bra underneath it? sorry its random, but I love the tank! I hope they sell it online at reebok!

    1. It has a build in bra, so it was okay for a workout like this one, but for a running/jumping workout, I’d wear an additional sports bra with it.

  2. Love the top, I saw Anne P got the same one too – fun color!

    Also wanted to tell you I signed up for 1 month of XFit yesterday. I swear I’m already addicted because I wasn’t planning to go today but the WOD sounds fun! #getafterit

    You’re my biggest XFit inspiration 🙂

  3. I love the workout top!! Is it supportive enough that you don’t need a sports bra underneath? I can’t tell for sure but it looks like you weren’t wearing one….

    I think I may make this my workout for tonight. I wasn’t able to get to the gym today and will be limited on time this evening. Of course, I have a feeling it will take me quite a bit longer than 10 minutes to finish it.

  4. My dog enjoys just licking me when I workout at home. haha. I do get pretty sweaty though, so I’m not surprised!!
    Super cute top!!
    Also — I love my bananas soft. I know that many people don’t, but I’m definitely a fan, so with you on that one! 🙂

  5. The top is really cute – the straps add fun.
    My huge lab Kostas did the same thing to me last night during an at-home workout. He was trying to sit in my lap while I did core work, tried to climb on top of me while I did planks, and proceeded to paw at me. I guess the 85+lbs were just added resistance!

  6. Thank you for sharing the video Tina! I shared it amongst my fellow CrossFit sista’s at my box and they all loved it too! It’s definitely well said and great motivation!
    Hope you get back to feeling 100% soon so you can continue to cross off all your CrossFit goals too!

  7. I’m not a cross fitter but I am curious about it. Normally when I real the workouts I don’t really understand them so this was great beacuse… I actually understood it lol.

    My question is: Do you normally follow up this short of a workout with something else?


  8. I was excited to watch that video after you description, but it really rubbed me the wrong way. The way it was shot was really objectifying and the way some of those girls were talking put a lot of emphasis on what others (specifically men) find sexy and trying to fit that ideal. I love CrossFit and it has made me love and accept my body so much. I no longer care what other people think or what I look like, I appreciate all the amazing things it can do. Maybe it was just the way some of the things were worded (along with the softcore porn like shots), but it gave me the creeps more than it gave me the chills!

  9. I did like the longer version of this particular CrossFit video, but I honestly did NOT like “Turning 7’s into 10’s”. When I saw that phrase on ESPN during the games, it struck a nerve with me. I wish they had just shown the women being athletic and not felt the need to label it. 🙁

  10. Aw, Murphy is adorable! What a great helper! Ali (my puglet) tried to help me with my workouts, as well. She especially loves to lick my face when I’m laying on my back and stretching. She’s a big fan of clementines and apples. She’ll eat anything, honestly, you know how pugs are. She can smell the clementine as soon as the first chunk of peel comes off, then she hawks me until I give her a piece. Love seeing another pug lover and fitness freak! 🙂

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