Shepherd’s Pie, At-Home Body Pump & CrossFit Dues

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Hi, 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.

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Hello, hello! I can’t believe it’s already Thursday. This week is flying by for me! I hope it’s flying by for you too!


I started my day with Greek yogurt mixed with Paleo “granola” and blueberries. I didn’t think anything other than a crapload of nut butter would fill me up and hold me over until lunch, but Greek yogurt seems to be doing the trick.


After breakfast, I took Murphy outside for a walk in the snow.

snow day

He was not psyched about it.


Nope, not at all.


Once I got him outside, he immediately found a space without snow behind the bushes near our house. I guess he didn’t want to get his paws cold and wet.


What a baby.


I thought maybe he’d do his business back there, but he soon realized it wasn’t an ideal spot to squat, so, begrudgingly, he hopped out into the snow and was totally fine after that.


But, of course, Murphy’s inner drama queen came out when we returned home. He spazzed out on the front porch to get all of the snow off of himself. What a freak.


After I took Murphy for a walk, I did some work and then headed out to a massage appointment. I bought a Groupon awhile back and finally decided to cash it in. On my drive, I stopped by Marylou’s for a decaf Snickerdoodle iced coffee. It didn’t really taste like Snickerdoodle, but it was really good. It sort of tasted like burnt caramel mixed with coffee (obviously). I will definitely get this flavor again!

marylou's iced coffee

My massage was wonderful””mostly relaxing with a little deep tissue work on my back, which hurt to good. My lower back tends to get tight because of my scoliosis, so it felt amazing to have it loosened up.



After my massage, I came home and ate lunch, which was scrambled eggs with pesto and feta and, on the side, guacamole with baby carrots and rice crackers.



A few hours later, I ate a sliced banana with peanut butter before heading to CrossFit for a workout.


Three Questions Thursday

I’ve been really slacking with the Three Questions Thursday lately. Sorry about that! Maybe I should make it a bi-monthly feature? I dunno. Anyway, here’s this week’s edition!

How do you make your Shepard’s Pie?

It’s super easy! Just roast or boil 4-5 medium/large potatoes (any variety or sweet potato, with or without skin), mash them, add 1-3 tablespoons of butter (totally depends how many potatoes you have and how buttery you like them), and season with salt and pepper. Preheat oven to 400 degrees F. Cook ground beef or ground turkey as instructed. In a large baking dish, layer ground beef/turkey on the bottom, peas (or corn) in the middle, and potatoes on top. Cover the top of the potatoes with shredded cheese (as much or as little as you’d like). Bake for 15-20 minutes and then crank up the heat to broil for 5-ish minutes until the top is lightly browned. Remove from oven, allow to cool, and then eat!

I loved body pump classes and used to go to them 3, if not 4 times a week. I went mostly for toning and losing inches. But after an accident, I haven’t been back for two years. I would like to start back to body pump in my own home. My question is??? Can you suggest any DVDs for body pump?

I sure can! Check out this post: No Body Pump? No Problem! But, be sure to check with your doctor before starting any of these at-home workouts just in case your body still needs more time to heal.

I had a particular question for you in regards to joining a Crossfit gym. I’m aware that every place and area tends to differ, but I was just curious as to how many times a week you usually attend class and what the rates are for you? I’ve heard classes can be pretty pricey and as a grad student with loans, I’m hesitant to join. I absolutely love fitness and would really like the opportunity to try this out, but I’m not sure if it’s practical for me to do so. Any feedback/information you can provide me is greatly appreciated!

I have an unlimited CrossFit membership and usually go 3-4 times a week. Mal and I pay $300 for a couple’s membership ($150/each), which is pretty cheap from what I hear. We signed up when our box first opened, so we locked into a lower rate.

Personally, I think CrossFit is worth every penny, and Mal and I always said we’d pay even more because we love it so much and it’s more than just a workout. We’ve made some amazing friends through CrossFit and we eat “cleaner” nowadays””thanks to some dabbling in the Paleo diet. Plus, (I always tell people this) I worked out at various gyms since I was 16 years old, and I’ve never been as fit as I am today. CrossFit really pushes me out of my comfort zone and the healthy competition in class makes me a better athlete, which I never got a regular old gym. I still can’t believe some of the things I can do because of CrossFit! I really hope you decide to try it out!

I just realized I responded to a similar question a few months ago, so check out this post for my reply. It also has ideas for doing CrossFit at home!

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