Stiff and Sore

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.

I woke up stiff and sore today. Sunday’s long run and yesterday’s Carrots ”˜N’ Weight workout left my body in no shape for a Body Pump class this morning. Instead, I swapped Body Pump for a 75-minute Vinyasa yoga class, which was a much better decision.

The class actually ended up being more of a Power Flow than Vinyasa. We moved continuously from pose to pose, so there were a few times that I was sweating up a storm! My body enjoyed a good stretch, but I definitely felt like I got a solid workout at the same time.

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This morning’s breakfast involved carrot cake! :mrgreen:

So, I’m really loving these protein pancakes lately. I made them last week and then again today. They’re the perfect combination goodness for breakfast. Here’s why:

  • They’re fast and easy to make
  • Filling and satisfying
  • Nutritious
  • Packed with protein (duh!)
  • Customizable – the possibilities are endless
  • And tasty!

Carrot Cake Protein Pancakes


  • 6 oz pineapple flavored yogurt (I used Chobani)
  • 1/4 cup liquid egg whites
  • 1/4 cup rolled oats
  • 1/4 cup ground flaxseed meal
  • 1 scoop vanilla protein powder
  • 1/2 tsp baking powder
  • Grated carrot
  • Pinch of ground ginger


  1. In a bowl, mix together ingredients.
  2. Preheat a skillet (medium-low heat), spray with non-stick spray, and pour in half of the batter while shaping it into a pancake with a spoon.
  3. Heat until partially cooked and flip pancake.
  4. Once cooked through, top with syrup, nut butter, fresh fruit or anything else your heart desires.

Makes 2 pancakes

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I drizzled a little maple syrup on my Carrot Cake Protein Pancakes, but, honestly, they really didn’t need it. They already had plenty of wonderful sweet carrot cake flavor in them.

Last Night’s Dinner

I didn’t end up eating dinner until pretty late last night, so I snacked on several (hundred) handfuls of Kettle Cheddar & Sour Cream potato chips.

My gosh, Kettle makes the best flavors of chips! I swear, once I start eating them, I just can’t stop!

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While making dinner, I sipped a Skinny Piña Colada.

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Dinner was a BLT salad made with mixed greens, tomatoes, bacon, and a slice of French Onion Laughing Cow Cheese. Holy delicious! I loved all of the different flavors and textures”¦ and bacon, of course.

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Question of the Day

Do you exercise when you’re sore from a previous day’s workout? If so, do you make your workout easier? What makes you take a rest day?

P.S. I’m hosting a giveaway on Trading Up Downtown to win a copy of Mama Pea’s new cookbook and a Pea Prize Pack!



  1. I don’t necessarily take a rest day when I’m sore … there’s just some days when you can feel that your body needs rest. Other days, I might walk or do so something light if I’m not feeling up for a “tough” workout. 🙂

  2. I do exercise when I’m sore, unless I’m overly sore and feel like trying to workout will do more harm than good.

    I usually take a rest day when I’m feeling tired. And not just normal every day tired, but I need a break and some chill time tired.

  3. It depends. If I’m sore to the point of exhaustion I take a rest day. But if I’m just feeling tight/sore then I’ll just start my run off pretty slow and ease into it.

  4. Hi Tina, those pancakes look wonderful. Yay for the Vinyasa yoga. A perfect way to move sore muscles. (I did a flow class myself this morning because I overdid a swim yesterday). Have a great rest of the day.

  5. Those pancakes sound delicious! 🙂 How sore I am is what determines if I work out or not. If I’m just a little sore, I’ll usually still exercise, but make it a little easier. Sometimes the soreness goes away while I’m working out, so I’ll up the intensity. But if I’m so sore that it hurts to even walk, I’ll just have a rest day so I don’t hurt myself even more.

  6. I think the best thing to do when you’re sore is to do a light workout. Whether it’s yoga or a mellow 30 minutes on the elliptical, I just find that my body heals quicker if I keep moving. Getting a good night’s sleep and staying hydrated is also key.

  7. ohmygosh, I love protein/oatmeal pancakes! I first made them a couple weeks ago and now I can’t stop lol. There are so many variations, I love it. So far I’ve tried – apple cinnamon (grate an apple into the mix – yum!), peanut butter and banana, banana with walnuts and granola and of course I always add chia seeds. I’ll have to try the carrot cake version soon! 🙂

  8. After having a running injury, I always listen to my body when it needs a rest day 🙂 Otherwise lots of foam rolling & stretching! I can’t wait to try those pancakes tomorrow 🙂

  9. Kettle Chips are so so so addicting! I seriously can never stop at just one handful. And I still need to try the Skinny Pina Colada!! It just sounds too good to pass up.

  10. It takes a lot for me to take a day off. If I’m really sore, I’ll just adjust my workout/not do any strength training/use lots of Rub A5-35!

  11. Tina, so great that you posed these questions today! This is something that I certainly have been struggling with. I am training for my FIRST half and have really been pushing myself. I don’t really work-out other then my running and occasional yoga. I have a 9-5 office job and get SUPER antsy to run EVERY day. This past weekend I really felt it. I was so so sore. i had friends in town from the Cape and we walked all over Boston… even that was borderline painful. So, now I know my limits… I need to supplement my running and have appropriate rest days… which is hard because I hate sitting down all day (I work mostly alone so sometimes I do squats in my office! haha) I guess I need to get into a routine where I go to a yoga class or something like that on my ‘off’ days. I’m learning! All I know now is I WISH I could run every day :/

    Curious, has Mal had those pancakes? If so, does he like them?? I know I would love them and my boyfriend and i are trying to cook more on the weekends (We have been going out A LOT)… they seem like they would be a killer post run breakfast that would be fun to make. 🙂

    Very creative salad by the way… perfect for a hot summer night!

  12. I love taking a rest day when I’m sore the next day….or I adapt my workout to ease my sore muscles such as instead of a weights workout or hardcore cardio, I’ll go for a walk or take a yoga class 🙂

  13. As hard as it may be, I always try to work out when I’m sore. It may be hard to get started, but once I’m warmed up, I forget all about the soreness!

  14. I miss America’s flavours of Kettle Chips! We don’t have anything as inventive here. I still miss the jalapeno ones and the cheddar and beer ones 😀

  15. stiff and sore… i know the feeling 🙂 i did 2 TRX training workouts today so i think that may be me tomorrow!

    yoga may be necessary in the near future 🙂

  16. I love, love, love Kettle Chips. I buy them very infrequently because I can easily eat the whole bag in one sitting!

    I sometimes exercise and I sometimes don’t if I’m sore. Usually the soreness is an aching to stretch out, so I’ll do some light exercise. If I’m super sore, I’ll take the day off.

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