My Favorite Post-Workout Ritual & Gluten-Free Butternut Squash Pancakes

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.

Heyyyyyyy! Happy weekend, friends!

I slept for almost 12 hours last night, which is both insane and awesome, so I woke up bright and early this morning and ready to start the day. Carpe diem!


I was really hungry when I woke up, so I immediately headed to the kitchen to make breakfast, but, unfortunately, we didn’t really have any food in the house. (I’m pretty sure Mal ate a lot of take-out when I was away last week.) Ok, we had some food in the house, but nothing fresh or especially delicious, ya know?

I ended up checking out the freezer for some healthy options to start my breakfast. I was in the mood for pancakes (when am I not?), so I grabbed some frozen cubed butternut squash and things went from there.


The end result was a delicious batch of Gluten-Free Butternut Squash Pancakes with blueberries and maple syrup on top. Mmmmm! Not bad for having hardly any food in the house, right?


Gluten-Free Butternut Squash Pancakes


  • 1 cup frozen cubed butternut squash
  • 1/2 cup brown rice flour
  • 1/2 cup gluten-free oats
  • 1/2 cup vanilla almond milk
  • 2 large egg whites
  • 1 tbsp honey
  • 1 tbsp canola oil
  • 1 tsp pumpkin pie spice
  • 1 tsp vanilla extract
  • 1 tsp baking powder


  1. Place frozen butternut squash in a microwave-safe bowl and nuke for 90 seconds.
  2. Once butternut squash is finished defrosting, add it to a food processor along with the brown rice flour, oats, almond milk, egg whites, honey, oil, pumpkin pie spice, vanilla extract, and baking powder. Mix until batter is smooth.
  3. Pour batter onto a pan/griddle and use the backside of a spoon to shape it into a pancake.
  4. Cook each pancake for 2-3 minutes and then flip. Cook on the other side for about 1 minute.
  5. Serve with your favorite toppings. (I heated frozen blueberries in the microwave and them poured them on top of my pancakes along with some maple syrup.)

Makes 8 pancakes


After breakfast, I headed to CrossFit for a workout. I hadn’t been all week, so I was really excited about going this morning.

Today’s workout was a partner WOD, and I teamed up with my friend Jess. I used 65 pounds for the Thrusters and we finished 4 rounds together. It was a good WOD! My quads were definitely feeling it, especially after a Tabata of overhead pistols (holding PVC, but they were still really hard).

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Speaking of CrossFit, I have some exciting news for the local readers!

Listen to this: Reebok is opening another FitHub location right in my backyard””now I don’t have to travel to NYC to get the full Reebok FitHub experience.

The grand opening of the new Reebok FitHub at the South Shore Plaza is taking place on Saturday, October 5th at 11 AM. It includes a free CrossFit workout, gear, refreshments, and prizes. The event is being hosted by CrossFit 781 (my box), so I just had to share the details on CNC. Oh, and, obviously, I am really excited about it. Hope you can make it! Details below.

South Shore GO instagram

After CrossFit, I ran some errands, which included a stop at Marylou’s for iced coffee. Enjoying a delicious iced coffee on Saturday morning after a tough WOD is my absolute favorite ritual. There’s just something about it. It’s like a little reward for my hard work, and I look forward to my first sip even before my workout starts.


Next, I took a trip to the post office to return my second “Fix” from Stitch Fix. (I ended up keeping 3 out of the 5 pieces this time.)

Then, I hit the grocery store for a huge shopping. We were out of everything!

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And, finally, I swung home to get Murphy for a CrossFit doggie date at the park. We ended up walking with our pups for a solid 1.5 hours, so the pug was pooped by the end. He’s snoozing (and snoring) away on the couch as I type this. He had a blast at the park this afternoon.

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Weird pug pic for your enjoyment:

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I spent the rest of the afternoon doing things around the house and catching up with email. My inbox exploded while I was away last week!

Question of the Day

What’s your favorite post-workout ritual?

P.S. Be sure to enter my giveaway to win a pair of Reebok Nano Speeds! I will pick a winner on Monday!



  1. I totally love enjoying something fun after a hard workout!

    This summer (as I am pregnant), after teaching a fitness class I’d often stop & get a slurpee. It was always sooooo amazing & cold. 🙂

    Those pancakes sound delish!

  2. Pancakes are a hit in our household as well. I use spelt flour in the mix and instead of sugar I add some maple syrup. While cooking them I use a little bitter and voila!!
    We also sprinkle a few berries just to add extra flavor and color:)

  3. Hi! I’ve just found your blog, and am just a few months new to crossfit (love love love). I crossfit from 6-7 am on weekdays, so I don’t eat before. My favourite post cross fit ritual/ breakfast is a peanut butter and banana smoothie. Half a banana, a generous blob of pb, a scoop of protein powder, (I currently use vanilla since that’s what is currently in the cupboard), ice cubes, and a bit of water. It is honestly like dessert for breakfast. And if my son and husband have already left the house, and I have time for a quick scan of the news and emails before I shower and leave for work, hey, then the ritual is complete!

  4. Definitely my shower! I have special soaps “For Post-Workout Only”.

    Will you post about all your Stitch Fixes? I’m not into fashion at all- maybe that’s why I enjoy your posts so much? Because I think we are alike that way. I really hope to see more Stitch Fix posts!

  5. Pistols are a one legged squat, right? I think those are like the hardest exercise! Cute headband and adorable pic of Murphy (what is he dancing in that pic?? lol). After a sweaty workout I love to peel of my clothes and shower – it’s SO refreshing! And it’s my last few minutes of alone time before my kids are demanding 110% of me! 😉
    -Sammy @

  6. Love to go out to breakfast with my workout buddy on Saturday’s! We’re already picking our favorite spot before the bike ride even ends — yesterday we sat outside under an umbrella!

  7. I just finished eating a Panini that I made on my Cuisinart Griddler (that I just got after reading a post on Healthy Tipping Point – and I love it!!) and as I was reading it looks like you are making your pancakes on the same Griddler?! Looks like it is very versatile, I’m excited to try it for more things (so far have only made paninis which are sooo good on that thing)

    My favorite post workout routine is probably having a cup of coffee and chatting with my boyfriend about our day or plans for the day.

  8. I can’t get enough of green bell peppers w/ onion omelet after my workouts. I do the dishes & meal prep dinner while cooling off, then make my omelet for breakfast. I pre chop all the peppers & onions at the start of the week & freeze them so it’s just dump & go! I can’t wait to try your Raw Cookies Dough recipe this week!

  9. so i picked up my daughter from the buzzards bay tri which became a biathlon due to the weather, and we had to go to mary lous. we didn’t know how to order and my plain milkyway coffee wasn’t exciting. we finally ordered it the way they suggested but i felt like it had a lot of sugar. you always make it sound so good, can you tell me how you order it.

  10. Coffee with Core Power Banana Flavor + Breakfast! I train early in the morning before clients, so it is important for me to eat right after my workout to replenish those muscles and get the remaining coffee into my veins. 😉 HA!

  11. My favorite post workout ritual is when my husband and I head out together for a long run, and make sure our run ends at our favorite Breakfast spot. That is the best!!!
    I hope to make it to check out the CrossfitHub opening, I am sure it will be crazy in there!

  12. My favorite post workout ritual is after a tough class at bikram I walk over to the farmers market to pick up some fresh veggies and on my way home I stop for my favorite acai bowl! Also a good way to start off the weekend!

  13. I love when I work out with a buddy and get to grab coffee or something of that nature and chat afterwards. It makes the whole workout that much more exciting! I’m also ridiculously impressed by the breakfast you whipped up with “no food in the house.” I would have settled for plain oatmeal or something like that in that scenario!

  14. That grocery haul is IMPRESSIVE!
    And my favorite post workout rituals are on the weekends when I can relax after workouts. I LOVE showering, then making a slow breakfast and enjoying it with coffee — knowing I’ve got the rest of the day ahead of me. Pretty much the best.

  15. My absolute favorite post-workout ritual is definitely the sauna. It feel so unbelievably good to sit there and relax after a tough workout especially since you can feel all the toxins seeping out of your body. The heat keeps your muscles warm even longer than if you just worked out which allows you to get an even deeper stretch than if you were in the chilly air-conditioned gym.

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