What A Wonderful Wednesday

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.

Wow. What a wonderful Wednesday it has been for me. I love school vacation week. 


I was planning to take a rest day today since the CrossFit Open officially starts tonight (and I’m registered for it!), but our box’s WOD looked “easy,” so I decided to go. Boy, was I wrong about it.

WOD: “Best of Three”

This workout will be divided into three parts, a row, a run, and an AMRAP for Doubs. It does not matter if you choose to do the row or run to begin with, but the double Unders must be completed last.

  • 3 X 500m Row; full recovery between each row (~4 minutes)
  • 3 x 300m Run; full recovery between each run
  • 5 Minute AMRAP Double Unders

Score = calories rowed on fastest row; time of fastest run (in seconds); total Doubs

The workout was only three 500m rows, three 300m runs, and five minutes of Double Unders, so it didn’t seem like it would be too tough, but I guess I really pushed myself today because I was spent by the end.

  • Most calories burned on 500m row: 33
  • Fastest 300m run: 53 seconds
  • Total Double Unders in 5 minutes: 59

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When I returned home from CrossFit, I was welcomed by the most amazing package (TWSS) on my front porch! My new camera! Hooray!! I can’t even explain how psyched I was to open this bad boy and get snapping away.


My first photo:

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Doesn’t the quality of this picture look so much better than the others in this post? I think so.


Mal and I only had about 45 minutes to shower and make lunch before our next appointment of the day, so I threw together two smoothies for us to take with us.

Blueberry-Kale Smoothie


Directions: Add ingredients to a blender and mix until smooth.

Serves 2

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I must say, I kind of rule at making smoothies. This one was awesome. It’s definitely another keeper.

With smoothies in hand, Mal and I headed to Elements to get massages. (FYI: Local peeps: Elements is offering 55-minute massages for just $49!)

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Mal and I arrived early, so we relaxed in the seating area and played “Words with Friends” against each other. (I’m killing him by a good 75 points!)

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My massage was really nice””mostly relaxing with a little deep tissue work on my upper back and shoulders. I also told my masseuse that my quads were sore (from all of those Pistols!), so he worked on them for a little bit. Eventually, though, he said: “I don’t want to torture you” because my quads were so tight, and he suggested using a heating pad on each leg for 15 minutes to loosen up my muscles. That’s my plan for later this evening. But, right now, I’m going to shovel some leftovers into my mouth and then get ready for dinner out with our friends!

I love today.

Happy Hump Day, guys!



  1. Nice job on the workout! Short distance sprints can be deceivingly tough. Are you sure that was 300m though (and not 200m)? 53 seconds for 300m is about 4:44 mile pace! I don’t think I’ve ever run that fast, even back my college hay days 🙂

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