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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  1. Look around for a new box to open up and see if they have any specials. One just opened up by my work and after checking out their Facebook page they gave 30% off their monthly charge for life if you were one of the first 10 people to join so I only pay $70 a month. Plus since it’s a new box there are a lot of new people so it isn’t as intimidating to go.

  2. Murphy is awesome. I love how much her personality shines through just through your photos and stories.

    Is your headband a bic band? I love the pattern/colors. All my bic bands are glittery. I think I need to mix it up. 🙂

  3. Beachbody has a program called pump and its the at home version of body pump. I have it and like it. It’s not as great as the classes but it still works.

  4. My Pug Darien does the same thing in the snow. He is not a big fan of it. We live in the south so don’t get it all that often, which is good for him. He too acts like a total nut to get the snow off of him. So funny how a lot of Pugs are so much alike!

  5. At my CrossFit box, a monthly unlimited fee is $85 so definitely check out what’s near you for boxes because they do differ. (I’m in Maine.) I do agree that it’s totally worth it!!

  6. As someone already mentioned check out Les Mills Pump from Beachbody. Bodypump is the les Mills gym version of the class, pump is the DVD version. They just released combat too (bodycombat – mixed martial arts class)

  7. I just joined my first Crossfit gym today and I’m so excited for what I’ll be able to do as well! I’ve done “Crossfit-esque” workouts before and already saw a lot of improvement. At a class I was in, we had to do an obstacle course every other week, and I think that was an awesome way to see how much I had improved at functional strength exercises. Very excited to see how this pans out 🙂

  8. Love your head band!
    I just joined Crossfit – so far its great, I feel more comfortable every time I go. It is sort of like learning a whole new language!

  9. Aw Murphy, you and my Ali are so similar! Ali, my pug, can’t stand the rain! (We live in AZ, so we don’t see snow at all.) She will have to potty so badly, and then she’ll walk outside and do an about face when she sees it’s raining! I even tried holding an umbrella over her head once to try and get her to go. Nope, didn’t work. She just doesn’t want her precious paws to get wet, lol! Too cute. Gotta love pugs!

  10. I had a massage yesterday and it definitely left me feeling pretty good! I have scoliosis too but mine is in my upper back and it’s where I hold all my tension so she spend a lot of time working between my shoulders. It was awesome!

  11. Pingback: A Balanced Weekend
  12. also, I wanted to say that Murphy is SO funny. Seriously, I have a dog of my own & the individuality of every dog’s personality is so amazing & funny – they are truly one of a kind. But your pictures did an excellent job of capturing little Murphy, made me laugh! & thank you for sharing that shepard’s pie recipe, I was never a fan because of the “heavy” potatoes used in the recipe, but using sweet potato is such a great idea! I don’t like sweet potatoes by themselves, but I think with all the other ingredients that would be a recipe I would love. I can’t wait to try it!

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© 2022 Carrots ‘N’ Cake. All Rights Reserved | An Elite CafeMedia Food Publisher | Funnel Build & Design by: Maria Filipina Co.