Stronger Than Yesterday

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.

A common saying in the CrossFit world is “stronger than yesterday.” I actually own a tank top with these exact words on it because I just love them so much.

[image source: 3, 2 ,1 Go Stuff]

Every time I go to CrossFit, my goal is always to improve (even if it’s just a little bit) and be stronger than I was the day before. Of course, during a WOD, I love the competitive energy surrounding me, but, at the end of the day, CrossFit is always me against myself. With that said, check out what I accomplished at CrossFit today!


Did you see it?!? I did FOUR unassisted (kipping) pull-ups in a row! Woohoo! Give me a beer. I need to celebrate!

I remember when I first started CrossFit, I didn’t even think a single unassisted pull-up was possible and now I’m busting out four… in a row! My new CrossFit goal is to add (at least) one kipping pull-up each week until I can bang out a whole bunch unbroken. Fran, I’m coming for ya!


Today’s workout was a strength WOD, so after a warm-up and some mobility exercises, we spent 45 minutes working up to our 1RM for Back Squats and Shoulder Press.

Strength WOD:

1.) Find your 1RM for Back Squat

2.) Find your 1RM for Shoulder Press

Back Squats actually scare the crap out of me. At one of my first ever CrossFit workouts, when we were doing 1RM Back Squats, I bailed forward with the bar, which you’re totally not supposed to do””I mean, the weight is on your back, so you’re supposed to drop the bar behind you if you can’t squat it. I have no idea what I was thinking, but I panicked and dropped it forward. Long story short, ever since then, Back Squats sort of bug me out.

Before class today, I talked to Mal about my fear of Back Squats and what happened when I bailed forward. He suggested keeping my chest up and eyes straight ahead when I squat, so I don’t fall forward. To build up my confidence, I practiced some Back Squats with a light-ish weight and then slowly worked my way up to my 1RM. Basically, things went a lot better today. So well, in fact, I beat my previous PR (155 pounds) by 25 pounds (and my March 1RM by 55 pounds). Awesome! I also increased my Press by 10 pounds. Stronger than yesterday indeed!



After CrossFit, I came home and refueled my muscles with a protein shake made with vanilla egg protein, almond milk, and a splash of iced coffee.


Speaking of egg protein, you can win some tonight at the GNC & CrossFit Twitter Chat. I’ll be there along with the other Fitfluential ambassadors, who attended the CrossFit Games. We’ll be chatting about CrossFit, the Games, and giving away 10 prizes from GNC (5 100% Egg Protein + 5 AMP Amplified Wheybolic Extreme 60). Feel free to pop in! Details are below. 

GNC & CrossFit Twitter Chat

July 25th, 2012 at 8pm (CST)

Hashtag: #CrossFitGNC


A little while later, I cooked lunch, which was scrambled eggs with mashed avocado mixed in and Sweet Potato Wedges cooked in coconut oil on the side. Lunch ruled.


After lunch, I got Murphy ready for a trip to the dog park. On the way out the door, I grabbed a handful of almonds to snack on. I forgot to snap a pic. Sorry!

At the park, Murphy had a blast with his new Puggle friend, Bam. They’re almost the same size, so they had so much fun chasing each other around. I saw a lot of elephant butt today!



I was really hungry when we got home from the park, so I whipped up a peanut butter and banana smoothie. I wish I had measured the ingredients exactly because it turned out so well. Yummmm! Here are the approximately measurements””feel free to tweak if needed!

  • 1 frozen banana
  • 2 (heaping) tbsp peanut butter
  • 1/2 tbsp honey
  • 1/4 tsp vanilla extract
  • 1 scoop vanilla protein powder
  • 1.25 cups almond milk
  • Shake of cinnamon


News & Views

The Feel Great Weight blog recently joined Health’s News & Views blog, so now you can find my weekly posts there!


Over the weekend, my husband and I hosted a party where the theme was all things tiny and HUGE, so the menu included food and drinks that were either especially small or large. We served two giant hamburgers (one was a bacon cheeseburger)””each of which served more than a dozen people. We also made a massive Oreo cookie! On the tiny side of things, we served bite-size club sandwiches, sliders, tiny homemade pizzas, and mini chocolate peanut butter cupcakes. It was quite an event! I could have easily overdone it with all of those tiny and HUGE foods, but I made small changes to my eating that added up big time!

Party Food: Make Tiny Changes for Huge Results

Question of the Day

What do you think about t-shirts, jewelry, headbands, etc. with motivational sayings/quotes on them? Do you wear them or do you think they’re cheesy?

P.S. A reader sent me this article earlier today: Food Diaries: How CrossFit Coach and Personal Trainer Devin Maier Eats for Two Days. I thought you CrossFitters might enjoy it!



  1. I generally don’t wear shirts with sayings and stuff, but I don’t think they’re cheesy, just not for me. I do always love to hear new ones. I can see why lunch ruled…avocado tends to do that!

  2. I love motivational shirts! Totally wear them. Great job on getting pull ups! I can’t wait until that day. Have you tried butterfly pull ups?

      1. @Tina: they’re super hard to learn! i have kipping pull-ups down, but can’t seem to get the butterfly ones! same with my double unders…im very uncoordinated!

  3. Congrats on the pull-ups!!! That is SUCH a huge feat. Thank you for sharing your challenges and accomplishments, b/c it’s really inspiring.

  4. Nice job on your unassisted pull-ups!! Woo hoo!!! That necklace is awesome. Oh that egg protein.. I’m so obsessed with it right now. 🙂 And darn it I’m goign to miss the big chat tonight. It’s family night. Have fun chatting!!!

  5. AMAZING! Back squats terrify me as well. My squat form is really bad for some reason and adding weight is just so difficult!
    I love hearing all your progress – it inspires me to make some too!

  6. While I typically don’t wear clothing items with them, I do have an entire wall in my room dedicated to “cheesy” sayings! I love inspirational quotes so more power to you for wearing them!! 🙂

  7. Great job on the pull-ups!
    The only shirt I have with a saying is an Asics running shirt that says “Girls run things better.” I wore it running along the National Mall in DC this Spring and got a lot of smiles (women) and stares (men). Ha, ha!

  8. I love eggs and sweet potato fries–so that looks awesome!

    P.s. NICE work on getting stronger & doing pull-ups 🙂 I too believe in that. It’s what keeps me coming back for more! I actually love squats. But boy do I need to work on pull-ups-can’t even do 1 totally properly. Hah.

  9. I recently got 3 little silver rings that each have a meaningful word on them. I got Dream, Love and Hope. Whenever I look at them, I remind myself I need those 3 things. Other people might not even notice the words on the rings, but I know they’re there!

  10. I love seeing all of your CrossFit results- I have been CFing for awhile now and my lifts/times are really similar to yours! Although, I need to know your back squatting secrets- 180lbs!! Thats amazing! Congrats!!!

  11. Hey Tina, I’ve been wanting to comment since yesterdays nut butter disappointent. I take my nut butter seriously here! I buy Maranatha AB since its a good price at Costco (though it’s not my favorite). But I always crunch up a handful of almonds and add those and some sea salt to the jar. It makes is sooo much better, more flavorful and interesting texture! No need to continue with a less than delicious jar:)

  12. Never would have thought to scramble eggs with avocado. Sounds interesting. Love eggs…love avocado..can’t imagine why I wouldn’t like it

    My favorite way to scramble eggs is to throw in a tablespoon of nutritional yeast. (Not Brewers yeast) KALs is the best. I can’t eat my eggs without it’s so good!

  13. Congratulations on doing those pull-ups! You’ve inspired me to attempt some assisted pull-ups tomorrow!

    I don’t have any shirts with motivational sayings (yet), but I wear my old race shirts as a reminder of what I’ve accomplished. Thinking about good races I’ve had helps keep me fired up for the next one.

  14. I just joined CrossFit last week and today we were prepped that Fran would be on Friday! I watched the last round of on-rampers do it last week and I’m pretty much already freaking out about it. I haven’t even attempted a pull up yet in class but I know I can’t do 1 unassisted. This should be interesting! I’ll be thinking of this on Friday knowing you couldn’t either in the beginning 😉

  15. Good job on the pullups…4, pullups is hard yakka.

    Love ‘inspirational’ quotes on clothing. Lorna Jane sports clothing here has always been big on this!

  16. Hate to be a Debbie Downer but… I find those sayings SO cheesy!!! I can’t stand the wall art that people put up in their houses, like in the bedroom “always kiss me goodnight” or around the house “love” and “laugh.” But if a saying really motivates you, own it!

  17. I’m building up a bracelet out of Italian Nomination composable pieces ( After running my very first marathon (18 Aug) my bracelet will say: FIT MOM RUNS MARATON. Yes, maraTON, not marathon, because it feels like a TON of sweat, work and will (I’m not a runner, you know).

  18. I love your blog :-). I’ll be honest, never thought of a avocado and egg mix – I will have to try it sometime! I think if something represents you and motivates you to the next level you should use it, clothes included. I remember awhile ago on the show Shark tank someone developed a shirt with the words “I AM’ or “I Will” printed on the shirt and then when you sweat another word would appear i.e. survivor, conquer etc. I wish I had written down the name. I’m dying for one of those shirts. Anyways the long and short of it is that I am full support of anything motivational! 🙂

  19. I love sweet potatoes! And I would have never thought of mixing avocado and scrambled eggs together–great idea!

    I posted yesterday too, but I am just starting CrossFit and loving it! I eat pretty clean now, but I wanted to ask what type of a meal plan you follow. I have never ventured into the world of protein shakes, and I think I need to start now that I am working my muscles this hard. Do you typically drink a protein shake after every workout? Do you feel like they make a difference?

  20. I love motivational quotes! I don’t have a lot of apparel with quotes on them though, but I still love these types of quotes/sayings. One that I have (which isn’t truly the type of motivation you’re talking about here ;)) is “Will run for beer.” I always get lots of comments when I wear that one! Btw, I have a recipe for peanut butter iced coffee on my blog today – seems like it might be up your alley!

  21. Way to go on those PRs!! Does your CF let you video?? That would be awesome to post some videos, particularly something like the 180# back squats.. I seriously need some motivation in moving my numbers up! 🙂

  22. What are your thoughts on protein powders? Egg/whey/soy the best? I try to stay away from soy but really looking to incorporate more protein into my diet, without tons of added meat products!

    1. I’m really loving the egg protein right now. I also like whey protein powders since they tend to be creamier than the egg protein when mixed with water/almond milk.

  23. WAY TO GO TINA! I think you’ve inspired me to actually start TRYING to work on my kipping pull-ups…they just make me SOO nervous. I recently went from the biggest band to the middle band with assisted pull-ups and I was scared to death! Any tips that helped you with practicing kipping?

    Another girl I CrossFit with is having some issues with her Back Squat too except her fear is opposite of yours…she’s scared of falling backwards so she’s been leaning over and really stressing her back when she squats. You’re smart to go back down to a lower weight to perfect technique and then work your way up. I think that’s the way to go!

    Keep up the good work!

    1. What helped me most was watching A LOT of videos online and then using a smaller band to practice. Even now, I still do 10 kipping pull-ups before I practice without to get the muscle memory going. It seems to help!

        1. Yep, it was. I’m sure they told me, but sometimes I forget those important things. (Hence, bailing forward on my squat.) I also included the info to help other people with their squats.

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