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 thought that was you in class this morning! I was right next to you but you left before I could awkwardly ask 😉 It was a good class!

  2. If I’m really sore, I actually like to do walking on the treadmill because I feel like I can really concentrate on elongating my muscles and stretch out, but still get in a mild work out.

    If I wasn’t preggers, I’d be drinking that skinny colada EVERY NIGHT!

  3. Those pancakes look yummy!
    I’m not sure if you’ve done a post on this, but I would love a post about all the different types of yoga classes and what/who they are best suited for. I am a yoga virgin, but want to give it a try. I’m just so confused by all the different types of classes! I’m also a little intimidated because I don’t want to jump in beyond my fitness level. It would be nice to have a yoga breakdown for newbies from a real person (you!) who has taken classes.

  4. I take a rest day usually because I overdid a hamstrings workout! They always stop me from pushing too hard later. If I’m not feeling a workout, I’ll just use lighter weights to make it easier and save my muscles!

    That salad looks delicious!

  5. I do the same as you and potentially adapt the workout if I’m feeling really sore. I can’t imagine a better release than yoga. All that stretching is sure to ease the joints.

  6. I hear ya on the stiff and sore! I did a lower body workout and run yesterday, then a run today and I’m definitely feeling it already. Normally, I’ll still work out when soreness has set in (usually because it helps me to feel better if I get moving again), but will opt for something like the cross trainer or bike to give my knees a rest. Weights wise, I switch to upper body. Your carrot cake pancakes look awesome!

  7. I feel like most Vinyasa classes are really ‘power’ classes. Flowing from pose to pose in vinyasa is probably the most powerful aspect of yoga in my opinion.
    How do you define vinyasa vs. power when you say that the class was more of a ‘power” class?

  8. It depends what kind of sore I’m feeling. If my muscles are sore, I’ll try to still work out, but work out a different muscle group. If my body feels worn down or fatigued, then I figure it’s time for a rest day or a fun workout, like a long walk with the puppy!

  9. I was so sore after I helped my brother move on Friday. So sore that I took Saturday and Sunday off. I was even sore yesterday but I made myself run and today I surprisingly feel better. I love laughing cow : )

  10. Hmm.. I can usually run if I’m sore, but it’s tough to double up a weights workout if I’m REALLY feeling it. You’re addicted to those skinny coladas. I love it! 🙂

  11. Depends how sore I am…if it’s terribly bad in my legs to the point where a run would be painful, I skip, but some upper body soreness just means I skip the strength training portion of the day but log some good cardio!

    PS – the honey mustard flavored chips are the bomb. Go Kettle!!!

  12. I do often exercise the day after, but definitely lighten it up. I’ll go for an easy run, walk, elliptical or bike ride. I feel like this helps me with the soreness, and then the day after I’m feeling almost 100% again. I also make sure to stretch a lot and drink a ton of water! Rest days are whenever I feel like my body is run down, tired, over worked, and just is begging for a break. This doesn’t necessarily mean soreness, I just know I need to sit on my butt and be lazy for a day!

  13. I power through when I’m sore. I definitely think it’s important to listen to my body, but I’ve learned that sore shouldn’t stop me from moving! I’m a Crossfitter, and sore is kind of a permanent fixture in my world – just in varying degrees. I use lots of stretching to make sure I’m staying limber and always get a solid warm-up in before my next workout.

  14. This morning I woke up totally sore from the circuit training session I had yesterday, but decided to go running since I figured that I’d be using different muscles anyway. The first mile was hard, but after that I was okay. But yoga is a good idea to stretch out, maybe tonight.

  15. There’s a fine line between “too stiff and sore” to work out and the need to work out the stiffness! For me if the soreness is REALLY bad I’ll choose swimming as my exercise because it’s painless and it feels really good. I can stretch out my sore muscles in the pool.

    If the stiffness isn’t TOO bad, I’ll run or bike and work out the soreness that way.

  16. It depends what I am sore from – I find if I am sore from a long run some time on the elliptical of bike helps me recover faster.
    If I am sore from weights I might take a rest day or do yoga to stretch out.

  17. I take rest days when I’m either crazy busy that evening, or when I’ve exercised for at least 3 days in a row…I used to work out EVERY DAY, and now I’ve realized that rest is just as important as exercise…if I still feel like I have to move, I walk, or I dance in my bedroom to my Ipod! It’s the best! I figure if I can move it and groove it for 2 or three songs, that’s like a 10-15 min workout right there!

  18. those pancakes sound so good!

    when i’m sore from a workout it takes so much motivation for me to go back to the gym the next day, but i find that after a few minutes of stretching and warming up i feel pretty good and then i seem to be less sore after.

  19. I do workout even when I am sore. I find that I am stiff for a bit, but once I get into the groove it usually makes my body feel better. I feel like a nice, long workout actually gets rid of any soreness. I also love to do yoga on days after long runs, it really helps me stretch out my legs and hips, which always seem tight after long runs and hikes.

  20. Oh. YUM. I need to get my hands on a carrot so I can make these ASAP.

    If I’m REALLY sore from the previous day’s workout, I do take it easy on myself (or workout a different part of my body). Especially if my legs are aching from a long run, I make sure to give myself some rest time—I like running on fresh legs!

  21. If I’m sore from working out, I will most likely do a stretch style workout. I like to work the muscles in a good, recovery type way. 🙂

  22. Two days ago I did a circuit workout from, and oh my goodness, I am SORE! Still! I’ll admit I love the feeling of knowing I had a great workout, but at the same time, being sore isn’t that fun. I actually wasn’t going to work out yesterday, so I could give my body some rest time, but I decided to bang out a few miles. I surprised myself and did two miles at at 7:30 pace. It felt amazing!

    Maybe working out when I’m sore is a good thing!

  23. I especially make sure I workout on a day that I am sore, but I focus it primarily on cardio. It’s hard to imagine at first, but a cardio workout can actually help the soreness decrease. Way to push through a good workout Tina! Sounds like the perfect workout for a sore day.

  24. I just started this Barre Be Fit classes and they kick your ass! Usually I am sore, but today I am walking around the office like a old woman. I am hoping a run tonight and then a salt bath will help. But being sore always puts a smile on my face even though a grimace usually follows.

  25. I think there’s a difference between ‘a bit stiff’ from the previous days workout and being truly sore and needing a break. If after 10ish minutes my muscles haven’t warmed up and loosened up, I know I should probably take a break or take it super easy depending on where I am with my training for that week. As I get older, its never, ever (EVER?!) a good idea to push it. pushing it = injuries

  26. Pancakes are ALWAYS a good answer for breakfast! Or anytime of day, really..

    I do exercise when I’m sore.. I find that it helps ease the soreness. I also really need to dive back into yoga.. running has been hurting my body a little too much the last few years.

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