Upper and Lower

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.

It was a two-cup-of-coffee with Bailey’s morning for a good reason: I was plowing through my To Do list. The caffeine kept me buzzing right along. I also ended up skipping Pilates in order to capitalize on my productivity, but it was worth it since I got so much accomplished.



Around noon, I took a break from working to make my favorite new salad for lunch. Three of the ingredients come from cans, but I swear it’s delicious!

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I also ate an Apple Cinnamon & Pecan KIND bar and drank some water with lunch.

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After lunch, I headed to Boston Sports Club to cash in my Groupon for a 30-day membership. Remember how I mentioned that I was bored with my workouts? Well, this is one of things I’m trying to spice up my exercise routine.

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Hello, BSC!

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This location is a lot nicer than my current gym. It has brand new equipment, fancy treadmills with TVs, towel service, and other nice amenities. It’s no Equinox (< — I’m obsessed), but it has a lot going for it. I’m excited to workout there for the next 29 days.


At the gym, I ran 3.3 miles on the treadmill and then hit the weight room for a workout, which was inspired by my NASM textbook. Ok, ready for another interesting exercise science term? Peripheral Heart Action.

Peripheral Heart Action is a type of strength training that alternates upper and lower body exercises throughout a circuit. This type of training forces blood flow away from the heart to the upper and lower body, which results in a more demanding cardiovascular workout. However, because you alternate upper and lower body exercises, your muscles don’t fatigue as quickly, so you can keep up a good pace moving from exercise to exercise, which leads to a greater caloric burn while building muscle at the same time.

I’ve done workouts like this before, but I never realized it was a specific type of training with a name. It sounded challenging and like a good way to shake up my workouts, so I created the following workout and did it at the gym this afternoon:


I planned to do three sets of this circuit, but it ended up taking longer than expected, so I called quits after the second set. I liked this workout a lot, so I’ll definitely do three sets next time.

If you’re wondering what the Standing Scaption is all about, here’s a video. At the NASM Live Workshop, I learned that this shoulder exercise strengthens both the front and middle part of the shoulder and the motion is a safe alternative for people with shoulder pain or who are susceptible to shoulder injuries.


Just now, I ate two three bowls of granola with soy milk. Granola is one of those foods that I shouldn’t keep in the house. I want to eat it ALL! Why is it so delicious!?!


Time to walk the pug!



  1. That’s a really good Groupon! I like my gym in DC, but I’d love if we got one for the Washington Sports Club here.

    I also can put back A LOT of granola. 🙂

  2. I love mixing up my workouts! Sounds like this was a good one 🙂 When I teach fitness classes it is fun to mix up which area of the body is working because it keeps ’em guessing –and working 🙂 Because large muscle groups burn more calories (more muscle cells-duh-), it is great to mix it in with smaller muscle groups. You get more bang for your buck!

    After I weight train I make sure I get in some good protein because it keeps my hunger at bay…..or else I do the same and eat more than my body really needs! hah.

  3. Thanks for posting your workouts! They are really helpful and it’s nice to have new routines to try at the gym.

  4. I cannot keep cereal in the house! I love it. I’ll buy some for the kids, but I end up eating the entire box! One bowl just doesn’t do 🙂

  5. Hi Tina,
    I was inspired by your infamous oats in jar this morning, except I made it even better. I had oats in a BISCOFF jar! As I was unsuccessfully trying to reach the small amount of Biscoff in the bottom of the jar with my fingers last night, I was struck with an idea. Why not make oats in a jar with biscoff? I made myself go out for a 6 mile run first this morning, and then settled down to scrape every last bit out of the jar. Yum-O!

  6. Ahh, I’m the same way with granola! I have a hard time controlling myself around most other cereals, too. I always choose a cereal that I only kind of like to protect my waistline :). Right now I’m on an unfrosted shredded wheat kick.

  7. Granola is just sugar…hence your (everyones) desire to eat multiple servings. We really should treat cereal like dessert.

  8. Nothing like checking stuff off your to-do list! I love Thursdays, I can see the weekend, but have enough time to still get some stuff down.
    I’m loving all your extra fitness info since you have been studying for your certification!

  9. When I lived in Boston I went to the BSC at Downtown Crossing and it was a great gym – I LOVED how every cardio machine had its own TV! They also had a ton of classes. The price was hefty though. I think I had the month to month membership and it was around $85. But that’s still probably cheaper than Equinox!

  10. Productive days are the best! It feels so amazing to check a million items off the to do list. My favorite salad these days is romaine lettuce, grilled chicken, cranberries, bell peppers, almonds and goat cheese. 🙂

  11. I belong to NYSC the best thing about it is when i go to Boston (where my fiance is from) we can work out at BSC for free. and i’ve been playing word association at my desk alternating doing work and trying to think of words assocaited with Crazy…

  12. I really like BSC. I have a ‘regional passport’ so I can pop in any BSC any time. I think the #1 reason I love BSC so much is that there are locations EVERYWHERE. There is one right around the corner from my office, one near my Sister’s place, one a mile from my apartment… there is always one nearby! The showers/locker rooms are always super clean. The Lexington location is really, really nice. I also like that you can freeze your membership for when you’re not using the gym as much. I have mine on freeze now because I am training for a half I am running in Feb and want to get used to the cold temps. ALSO, one month they charged me too much (don’t remember the details of why) but the membership guy actually drove to my office with a reimbursement check. they have awesome customer service.

    I am with you though… Equinox really is the bomb. It’s such a treat.

  13. So THAT’S why my workout the other day was SO intense! I didn’t realize that I was doing something that was a more difficult cardio load. It makes perfect sense, though! Sounds like it was a great day- I’m doing a new gym membership and can’t wait, too!

  14. That workout sounds awesome! I will have to try it. I’ve seen the Washington Sports Club when I was in D.C. recently and it looks like a really nice gym.

    That salad looks delish too! Not sure about the beets but I’ve been told beets taste really good in salads.

  15. I’m so jealous of gyms that have treadmills with their own tvs! It would be so nice to choose to watch whatever I want, instead of being stuck with football and poker, which seem to be the only things on my gym’s tv lately. 😛

    I’m the same way with granola!

  16. Wow! You did squats and lunges with 55lbs barbell? Dam I have a hard enough time doing them holding two 10lbs dumb bells! I am so like you with granola! I eat it by the handful! I never put it in milk, but it goes on yogurt, oatmeal, apple and peanut butter, but I mostly like it by the handful!!

  17. Great workout tip! I definitely want to try out a Peripheral Heart Action workout now.

    I am the same way with granola. It might be the most addicting thing. I don’t know what it is, but it is too good! Have you tried the pumpkin spice one from Trader Joe’s?

  18. That’s a great Groupon! I used to go to the NYSC when I was in grad school, and then for a while carried over to the WSC when I moved here to DC, but the locations weren’t convenient enough for where I was living/working sadly.. I loved them though! Great classes.

  19. Even worse than just having granola in the house for me is granola with chocolate bits inside, like the “Back to Nature Dark Chocolate.” I eat all the chocolate first. Then work my way through the granola. DANGEROUS!

  20. I got the same groupon! But I used it at NYSC. I’m absolutely hooked, Groupon and NYSC are SMART. I want to renew but its a steep $60 a month down here, eek!

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