Why I Need Yoga

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! :mrgreen:

My day started with a 3-mile run followed by some much-needed yoga. I’m starting to think that last’s Saturday’s IT band/knee pain was due to lack of stretching. I admit it: I’m a chronic non-stretcher. (Why don’t I ever learn!?! :evil:)


For me, running and stretching/yoga (should) go hand-in-hand (like Running Into Yoga). The first time I trained for a half marathon, I got injured””mostly because I had no idea what I was doing and never stretched. Training for a marathon is a whole different animal, so I’ve tried to do everything “by the books” and follow the TNT training schedule as closely as possible. Unfortunately, my motivation started to wane a bit, so I wasn’t on top of my workouts, which likely led to last weekend’s (hopefully, minor) injury.  

Long story short, I need yoga in my life, so I broke out my yoga mat and stretched for a solid 45 minutes.


I enjoy yoga for relaxation and stress-management, but, right now, my body needs it more!


The first 5 minutes of my yoga practice was interrupted by this guy:



Good thing he’s cute.


To guide my practice, I used a 45-minute download called Yoga for Runners from YogaDownload.com. (There’s also a free 25-minute session on the website.) After running, it felt soooo good to stretch and lengthen my tight muscles, especially my hamstrings and lower back.


After my run, I was sweaty and salty (and delicious), so, not surprisingly, the pug licked me to death.




Despite Murphy’s constant affection during my yoga practice, I felt refreshed and renewed afterwards. My legs feel a zillion times better too!


After a quick shower, I hit the kitchen for breakfast and made myself a big bowl of apple crisp oatmeal.


In the mix:

  • Old-fashioned oats
  • Granola
  • Sliced apple
  • Soy milk
  • Ground flaxseed meal
  • Raisins
  • Walnuts
  • Cinnamon
  • Nutmeg



Feel Great Weight

Here’s this week’s Feel Great Weight post: 4 Tricks for Avoiding Holiday Weight Gain.

I’m looking for ideas for my FGW posts! If you have a topic that you’d like me to write about, please let me know!

Wildtree Fundraiser

Just a quick reminder about the Wildtree Fundraiser to benefit Team In Training. Leanne is going to donate 80% of the profits to TNT. That is HUGE! Please consider doing some of your holiday shopping at Wildtree. There are lots of great gifts for foodies!

Question of the Day

What is the smartest fitness advice you were ever given?



  1. I love yoga, also, and I haven’t beend oing it. You just reminded me to do it again soon!

  2. AVG — Ack! I had it for a long time and then all of a sudden at the last update it went wacky and knocked out my computer! I had everything backed up on Carbonite, so it’s fine – but I won’t recommend that one any more 🙁 Hopefully the same thing won’t happy to you!

  3. I really wish I had time for more yoga, because like you said, running really makes my lower back and hamstrings tighten up. It’s on my list of goals for the new year and I’m hoping to make it a regular thing. The relaxation benefit is also something I could use. Love all the pics today!

  4. My dog also LOVES to lick me to death when I get home from a run! She loves the salty taste, and I have to run to the other room and shut the door to be able to stretch without a dog in my lap!

  5. The best fitness advice was basics with running. 1) Don’t start off super fast 2) watch your breathing 3) walk if you need to 4) get good shoes and the most important one was 5) the more you run, the easier it gets!

    I never thought I could be a runner and now I am thanks to these tips! Doing my second 5K Jolly Jaunt this Saturday at Boston Common. 🙂

  6. Just a thought regarding your IT band issues… how old are your shoes?

    Whenever my shoes are too old, my IT band is the first thing to flare up.

    With all your mileage of late, perhaps thats what is causing your woes?

  7. m is so stinking cute!!!!!!

    best piece of fitness advice? LISTEN TO YOUR BODY! RESPECT YOUR BODY. 🙂 though seems simple/easy, it is more challenging than I thought! Listening to your body and respecting your body means paying attention to signals, responding to signals and proactively doing what is most beneficial for my body (mix of exercise, rest, stretching, yoga and eating well)

  8. Pugs! Gotta love ’em. Yoga is a wonderful practice to have to keep yourself limber and healthy. It’s awesome that you listened to your body and gave it exactly what it needed.

  9. AH I totally go through periods where I neglect stretching – it’s really bad! I KNOW I need it and that it feels great, but for some reason when I’m rushing around in the morning I can’t see the value in spending 10 minutes stretching after a run. Yoga is amazing and I really want to continue to make time for it when I start marathon training again.

  10. I am horrible about not stretching. I swear, for the past five months, I’ve told myself every day that THAT would be the day that I savor the stretch… Yet, it never happens. That’s why I like yoga, though: It’s less “ugh” and more “ahhhh.”

  11. best advice i received was to buy quality running gear. i used to buy $29 shoes at ross… no wonder i dealt with some injuries. now i buy shoes that are fitted to my specific running gate.
    dont skimp on good running shoes!

  12. I’m good about stretching after running, but I still feel like I need to do even more stretching, core work, and strength training. I too have lingering knee/IT band issues and also sometimes notice lower back pain on long runs, so it’s obvious I need to do more outside running to keep everything strong.. I need to try that yogadownload site you used! By the way, I’m running my first marathon the same weekend as yours- Charleston on 1/15/11!

  13. Stretching is sooooo important. And strength exercises (weights, etc.) too. Whenever I try to run too much without doing both of these I get pain and injuries. Every time. NOT running through the pain is key too. Despite this being *great* advice 😉 I think the best advice I’ve gotten is to just go work out, even when you don’t want to, you can go for just a few minutes but you almost always end up doing more. You may feel tired but, as we somehow always manage to forget, working out GIVES you energy!

  14. Smartest advise is to listen to your body. No one knows better than you what’s good, bad, right or wrong.

    Do you own a foam roller? I recommend them to EVERY runner, but they’re especially important for long distance runners. It makes a difference.

  15. The smartest thing I ever did was start practicing yoga (7 days a week now). The best advice I ever received was to “stop running” — I have a bad knee (in short surgery will not help and could make it worse). So I had to give up running and I LOVE IT and miss it to this day! But I didn’t like the part where I couldn’t walk.

  16. Thanks for putting up a yoga website! I have been looking to get into yoga now that I am pregnant and wanted a free prenatal yoga video to try. Cannot wait to give it a whirl! And thanks to Murphy for all of his adorable shenanigans!

  17. “Do whatever exercise you most enjoy so you stick to it.”

    I used to disregard this advice in the search for the “perfect” routine, but I like my mix of activities and I look forward to them. This makes all the difference!

    I enjoy doing yoga, along with strength training/interval workouts and some cardio in the form of running and classes. Plus skiing in the winter. It’s not ultra-intense but intense enough and fun and I love it.

  18. Love the photos of Murphy. Norman (my dog) will walk up to me when I do yoga, then walk away. He isn’t impressed with me lying on the floor.

    The most important tip I’ve learned is to stay hydrated. When I was run/waling a lot I would often hit a wall and the only times I didn’t were when I was properly hydrated.

    That reminds me, I need to drink some water.

  19. The smartest fitness advice I’ve ever gotten was to mix up your work outs. A few summers ago, I went to the gym every day and did the elliptical (with a few days of swimming thrown in). I probably could have gotten way better results if I would have changed up the machines more often!

  20. You could write an article on how to “healthify” recipes! It seems you’re very good at tweaking them anyways. Or how you stay, or got back, your motivation. . ?

    Yoga sounds so amazing right now!

  21. I definitely feel the difference in my running when I’m doing a lot of yoga. I love hip openers in yoga to help my running. What about a FGW post about traveling during the holidays and sticking to good eating/fitness.

  22. Never heard of YogaDownload.com before–Will be checking that out! Thanks for the FYI.

    So lets see—the smallest fitness advice I was ever given was to walk everywhere, take the stairs rather than the elevator, and to take any chance available to be active and keep moving—even if its for a short period of time or for small intervals thru the day.—I def. believe it is true that every little bit helps and every active action you do adds up!!!

  23. As I get older (29 days til I’m 29 yikes!), the BEST advice I can give is to #1) stretch everyday & #2) use good form in what ever kind of work out you’re doing. These days, one wrong move … or days with out stretching equals pain and recovery days where I am forced to stretch and take time off of working out ;P

  24. I agree, running and yoga should go hand in hand for me as well, but I’m so bad about not stretching properly. It’s so silly, when it really is pretty easy and so good for the body.

  25. Stick with the exercise that you’ll DO! Other people may be in love with a certain form of exercise, but if you won’t do it, then it doesn’t work for you!

  26. Love your blog! I’m getting into running and yoga too. I set up a mini yoga studio in my apartment with a space heater in an extra bedroom. I’d love to see a FGW post about managing “time of the month” cravings! My appetite gets out of control and all I can think about is chocolate.

  27. I’ve always found doing yoga at home is difficult because of my adorable chihuahua. She is the perfect height to completely disrupt my efforts but you can’t stay mad because they are so darn cute!

  28. I am so not a stretcher either, but I know its so good for me. I’ve started to use the foam roller and then stretch for at least 15 minutes before most workouts. I really want to get back into to yoga, every time I read one of your posts about yoga it’s a nice reminder.

  29. Stretch, stretch, stretch – the lateral quads and hams in particular can cause IT band syndrome. Stretch well before strength workouts and stretch the ITs afterward. If you don’t exercise at all for a day or a few days, still do running stretches or yoga daily so you don’t tighten up from inactity. Yoga’s also a great thing to do right after a run!

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