Weekly Workouts + Why I’m Switching Things Up

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.

Hello, hello!

So, guys, I’m happy to report that a whole lot of working out happened last week. Woohoo! I managed to fit in SIX (!) workouts, which I’m pretty sure is a PR since becoming a mom. Haha!

Ok, so after barely working out since the New Year, I was starting to feel cranky/stressed, and I know exercise keeps me sane, so I knew something needed to change. I wasn’t making it to CrossFit all that much, so I looked into joining a local gym where I could work out on my own. So far, it’s made ALL the difference with fitting in some more workouts. Now, I just swing by the gym for a quickie workout after I drop Quinn off at school or before I pick him up. I love high-intensity running workouts, so I’m typically in and out within 30-45 minutes, and I’m really loving it so far. It’s also great because I can share my workouts on Instagram and CNC, so, hopefully, you guys will get some good ideas for workouts too! With that, here’s a recap of last week’s workouts!


At-home workout


I set a timer for 20 minutes and then performed 60-seconds of each exercise (2 rounds).


CrossFit at Salt Shack



Solo workout at Norwell Athletic Club


Wearing:Ghost Crops from Brooks Running // Reebok Nano 7.0 

A. 1-mile run on treadmill

B. 5 rounds:
10 Burpees
10 Box Jumps
10 Calorie Row
10 Split Squats (each leg) w/ KB #25
10 Strict Press #55
10 KB Swings #25


Rest day


Solo workout at Norwell Athletic Club



Run 800 meters

21 Dumbbell Thrusters

Run 400 meters

15 Bent Over Rows

Run 400 meters

9 Dumbbell Split Squats (R)

9 Dumbbell Split Squats (L)

Run 400 meters

15 Bent Over Rows

Run 400 meters

21 Dumbbell Thrusters

Run 800 meters


3:00 Walking Lunges on treadmill (incline 6.0, mph 1.5)

30 Dumbbell Romanian Deadlifts

2:00 Walking Lunges (incline 7.0, mph 1.5)

20 Dumbbell Romanian Deadlifts

1:00 Walking Lunges (incline 8.0, mph 1.5)

10 Dumbbell Romanian Deadlifts


CrossFit at Salt Shack

A. Skill

Muscle Ups or Ring Dips

2 attempts to Establish max unbroken

Perform 25% of max Every Minute for 8 min

B. Metcon


Odd: Row 175/150M

Even: 30′ DB Lunge (50/35)

This workout was WAY HARDER than it looks!


Partner WOD at Salt Shack

100 KBS (53/35)

10 Push Press (135/95)

90 Wall Balls (20/14)

20 P. Cleans (135/95)

80 Air Squats

30 Pull Ups

70 Cal Row

20 P. Cleans (135/95)

60 V-Ups

10 Push Press (135/95)



  1. I’m loving your workouts! I have been struggling to come up with ideas of workouts at the gym, and these make me excited to go! THANK YOU!

  2. 6 workouts a week! I’m totally jealous..! I should step up my game asap.
    Your arms definition on the first picture is amazing!
    Hope you had a nice weekend


  3. Good luck with your new routine. It helps incredibly to have workouts you look forward to and enjoy. Then they don’t feel so much like work.

  4. Getting workouts in after kids is SO hard! I cancelled our gym membership recently and just work out at home now! Looking forward to some more ideas I can incorporate

  5. I’ve been looking to try some crossfit to get myself back in shape but seem a little hesitant as I’m getting a bit older now. Seeing the types of results some people get I think I just might jump on board. By the way…your arms look tremendously in good shape!

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