9-Minute Core Workout

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.

Good morning! Happy Hump Day!


I started my day with a dee-licious breakfast this morning. I didn’t have any leftover squash/pumpkin/sweet potato to make my Sweet Breakfast Scramble, so I made it without and added a little cinnamon, vanilla extract, and honey to the mix, which made it taste (and smell!) sort of like French toast. Mmm!

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French Toast Breakfast Scramble

  • Author: Tina


Serves 1


  • 1 banana, mashed
  • 1 egg
  • 23 egg whites
  • 1 tsp cinnamon
  • 1 tsp vanilla extract
  • 1 tsp honey (optional)
  • Coconut oil


  1. Combine banana with eggs, cinnamon, honey, and vanilla extract; blend well.
  2. Coat skillet with melted coconut oil and pour in batter.
  3. Cook on medium heat until eggs are no longer runny; stir frequently.


  • Serving Size: 1
  • Calories: 298
  • Fat: 10
  • Carbohydrates: 31
  • Protein: 21


Plank Challenge

If you follow me on Twitter, you might have seen me tweet the following message on Friday afternoon:


I was going for 5:15, but after a tough Kettlebell/lower back/core workout at CrossFit the day before”¦ blah, blah, blah”¦ it just wasn’t happening. BUT, I’m not one to give up so easily, so a little while later, I tried it again and tweeted this message to pump me up:


Even after a second attempt, I never made it to my 5:15 goal, but I didn’t let me get me down. My body was tired and sore, so I accepted that and didn’t feel badly about it.

On Friday, a 5:15 plank just wasn’t happening no matter how hard I tried, so now I’m gunning for it, especially since it’s the final week of the Plank Challenge. My original goal was 6:00, but I think 5:15 is a great goal. I mean, I’ve already increased my plank time by a ton! I didn’t do a time trial on Monday for the Plank Challenge, but I did a 9-minute Plank Workout yesterday afternoon. Once again, the pug was not impressed with my planking skills. Look at that face! Haha!


This workout is a tough one! I managed to make it through without resting, but take 10-15 seconds to catch your breath between exercises if you need it. For an explanation of the exercises, check out this post.


In case you missed the other plank workouts from the Plank Challenge, here they are:

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[image source]

Question of the Day

What goal in life have you achieved after try, try, trying again? Did your success feel that much sweeter because of your perseverance?

More recently, I’d have to say learning how to do kipping pull-ups was a goal that felt that much sweeter because of how much effort I put into it. It definitely didn’t happen overnight, and I spent many, many, many hours watching videos, asking my coaches questions, and practicing before I finally was able to do them, but it was worth it and made me so happy!



  1. Getting into running was definitely something I had to keep trying at. With my asthma it wasn’t an easy task to start but as I progressed through different intervals of running and walking, it got easier and I was able to build up my cardiorespiratory fitness. Now, I’ve successfully completed my first 10k race and am planning what’s to come next. 😉

  2. I think by doing CrossFit I achieve goals everyday by trying trying again. For example last night’s WOD was a 3 try Max Effort WOD> I was so determined to get to my max weight by the third try I succeeded.

  3. I find the workouts/exercises that challenge me the most–like pushups and planks–are usually the ones I need to be doing. Since I’ve started doing pushups regularly, I’ve worked my way from doing five consecutively to 30. I still need to hop on the plank bandwagon, though. 🙂

  4. Wow, you are a beast!!

    I know this sounds pretty small in the scheme of things but being able to use the rower properly. When I first bought it, I couldn’t even strap my legs in and couldn’t last for 3 minutes or go faster than 3.4 mph before I was in pain. Now I strap my legs in and went 9mph last night. 🙂

  5. Holy moly! A 5 minute plank is awesome!For my goal its trying to run even splits. The last 10k that I did I ran even splits which made me feel awesome. It took about 4 races but at the end of the finish line I started crying out of happiness. That French Toast Sweet Scramble looks delicious. Are you trying to avoid oats because of your colitis? Not to be rude. Just wondering 🙂

      1. @Tina: I wanted to ask – what’s the deal with caffeine and bowel issues? I haven’t heard of that before, so I was curious! Thanks!!

  6. OMG, that French Toast Breakfast Scramble looks yummy!!! I love anything French toast. 🙂

    As for a challenge… well, back in 2008 I managed to change my lifestyle (finally) & get healthier, fitter, & lost over 50 pounds… biggest achievement for me so far. Second will probably be whenever I finally finish my degree & become an RD (someday).

  7. Thanks for posting that french toast recipe – I am definitely trying it!

    I’m *still* try, try again on running a mile. Can’t do it yet. But I keep at it. One day I will. The thing is that you have to always remind yourself why you are doing something; why it is important to you. If it’s not important, you won’t accomplish the goal. So sometimes it takes some re-evaluating and re-prioritizing of your goals to make sure you are spending your time and energy on the stuff that really matters to you.

  8. 5:15 is still really long for a plank Tina that’s awesome!! I’d say something I had to try at was training for my half marathon. I had wanted to do it for a long time, but didn’t have the time, energy or motivation to train. Finally i said that’s it! And did it. I am so proud and I can’t wait to try and beat my time!

  9. Running was really tough when I first started out. Even three miles was uncomfortable, and I seemed to always have a stitch in my side. I could have given up, but I pushed myself over the hump and now I love running! I can’t imagine my life without it. Part of the reason I love it is because I know all the hard work that went into building up my stamina. There was sweat. There were tears. And there were lots and lots of miles. I’m running in my first 10K next Thursday, and I’m going to love every minute of it!

  10. I was wondering if you could help me with this Crossfit question~ I am having a hard time grasping this. Maybe you have some insights and or can point me into the right direction. I have been am pretty active and exercise most days of the week running, spin classes, circuits and bootcamps. Most of it is CARDIO< CARDIO<CARDIO, about 1 hr. a day. I just started Crossfit this week and out WOD have been 8-15 minutes of hard work. (I really know that I should not worry about this but it is in the back of my mind!) I guess what I am trying to say were you nervous, I am, about gaining weight from doing 1 hr. of cardio, to a 15 or so minute workout? I know I typically burn around 450-500 cal with what I used to do. Today I wore my heart rate monitor and it was around 200 cal. I guess another question is do you ever feel the need to add extra small runs to your WOD or was the WOD enough. I guess I am such a creature of habit~ and trying to see what I should do or any thoughts on this??

    THank you!

    1. I don’t feel like I need extra cardio after a CrossFit workout. I run 0-2 times a week, but other than that I don’t do much cardio outside of CrossFit. My weight is still the same, but I’ve lost fat and gained muscle since starting CrossFit.

      1. I second this answer. Keep at CF and you will see great results! The workouts are fast but effective- also, the workouts change all the time so one day it may be a killer 30 minute wod plus lifts and the next it may be just lifting. It all evens out though

  11. OMG, I love your breakfast scrambles!! I’ll have to try this one.

    My try, try again is qualifying for the Boston Marathon. Didn’t quite get it last year because I was new to training, but look to be on track this year!! Every day I wake up motivated to run because I want to reach my goal. I pinned the Boston Marathon logo to my motivation board, so on days where I don’t really feel into it, I look at my board and get motivated!

  12. That breakfast scramble looks DELICIOUS!
    And I absolutely love the quote try, try again. I think it’s SO important, and such a great motivational quote 🙂

  13. My try, try again will be a handstand. I’m terrified! I don’t know if it’s the thought of my back arching up or my neck and head crashing into the ground, but I just can’t get them yet. Are you able to do them/any tips?

      1. @Tina: I finally did one against a wall today! That was pretty much the big goal…turns out I just needed to suck it up and do it! I think unsupported just requires A TON of shoulder and core strength. Thanks!

  14. Thank god, I thought I was a complete failure – I’ve only been able to increase my plank time from 2:30 to 3:35. 🙁 That said, I’m killing it at CrossFit 5-6 days a week, plus did a trail run last weekend. Not to mention I did my first Murph 2 days ago and my whole body still hurts. I’m with you – listen to what you can do and keep trying. I know my core is getting stronger, I’m just *tired* right now! 🙂

  15. when i played roller derby i learned that there are many skating skills that you will spend months practicing or trying to get perfect – the first time i did a seemless 180 transition into backwards skating was definitely cause for celebration! it’s such a great feeling when something finally clicks and you can do it all of a sudden.

  16. Still trying for a sub-4 hour marathon. I’m running my next one on Sunday and hoping the third time’s the charm. I know it’s going to be amazing whenever it happens!

  17. That 9 minute workout looks brutal. I am going for 3:30 on Friday towards my goal of a 4 minute plank. I went for 3:15 on Tuesday and it was crazy hard (I had just run). Way to go for sticking with your goal and good luck. I am trying again at a half marathon PR and if that doesn’t happen next weekend and then try again I will next year (when the snow melts)!

  18. I consider it a constant effort, but over the last year or so, my photography has improved GREATLY! I still don’t really know what I’m doing half the time, but slowly but surely, I’m discovering my natural talent…now if only I understood what half the buttons on my camera actually DO! Lol

    French toast in a bowl? Mmmmm! And great plank time! My longest ever was 6:06!

  19. Wow, that was a tough workout!! Took me closer to 12 minutes (kept timer running during my breaks) but I finished!! Thanks Tina- hope you keep posting plank workouts even after the challenge is officially over. 🙂

  20. Thanks for posting the french toast scramble recipe! I’m so excited to try it! I’ve been making the 2-ingredient pancake literally every morning for probably 3 weeks now, and have been wanting to try the sweet breakfast scramble but I never have leftover squash!

  21. Pingback: Quote of the Week
  22. OMG- I just made the french toast scramble, fully thinking I would hate it (not a fan of eggs)… it is soooo good! Tastes just like mushy french toast (which is a good thing) and the smell is amazing! Thanks Tina!

  23. I just broke 20 minutes in the 5k after 5 months of pretty consistent training. Your tips, especially using quotes and mantras, helped. I smashed my previous best by over a minute and ran 19:16 in the 5k race! I had some races where I tried and missed so it feels great to cross this goal off.

  24. Just did this workout, and still wondering how you managed to do it in 9 minutes! It took me about 14, and was a sweaty mess! I am up to a 4:30 min plank though so not far behind you ; )

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