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. Hi Tina! Could you please suggest a substitute for coconut oil for this recipe? Will leaving it out affect the ‘french toast’ flavor? Thanks 🙂

    1. You’ll probably lose some of the French toast flavor without the coconut oil since it adds a sweet flavor, but any oil (vegetable, canola) or butter would probably work with this recipe.

  2. I made this and used 1/2 banana + 1/2 c pumpkin and topped it with coconut oil and a dash of sea salt…AMAZING. The coconut oil strangely tastes like butter and its heavenly!

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  5. Protein powder plus iced coffee is my FAVORITE treat/snack. I like a scoop of vanilla plus a scoop of chocolate with it. It’s seriously just like an iced mocha.

    1. @Jen:

      How do you get the protein powder to mix completely with the iced coffee? I’ve tried this combo and I always end up with chunks of protein powder.

  6. Currently eating a bowl of your French toast breakfast scramble. OMG delicious! I love French toast, but definitely don’t have time to make that in the mornings, so this is perfect. Plus, I love that it has protein. Thanks for coming up with awesome recipes like this!

    P.S. Have you ever mixed it up the night before? Cooked and then reheated the next day, or uncooked and just scrambled it the next day?

  7. So I was super skeptical of the French Toast Scramble because I’m not very keen on scrambled eggs. I LOVE it. I had one a few days ago before work and it completely held me over until lunch (which very few breakfast foods can do).

    I’m eating once post-workout now and honestly it was a big motivator: I told myself “Just get through this workout and you can go home to make a scramble.”

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