You Have A Choice

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.


I love this quote. And it reminds me of a conversation I had with Mal a few weeks ago.

On the drive home from CrossFit one night, I was bummed about the workout I had just done. I finished and had fun, but I wasn’t especially proud of my performance. I actually had a few workouts that week I wasn’t super happy with performance-wise, so I asked Mal how he thought I could improve. He simply said: “Stop being a wuss.”

Typing those words right now actually kind of cracks me up””mostly because it’s such a Mal thing to say””but he was totally right. If I wanted to get better, I had a choice: keep doing what I was doing (using weight that was comfortable) or stop being a wuss and challenge myself with some heavier weights.


Ever since my conversation with Mal, I’ve been trying to step-it-up and really push myself during workouts””and it’s starting to pay off. Last night, for instance, I did a whole workout with my previous 1 rep max for Power Cleans!


For time:
Power Cleans
Box Jumps

Rx: (185, 135) (30, 24)
L2: (155, 105) (24, 20)
L1: (135, 95) (24, 20)
Beg: (95, 75) (20, 12)

Back on May 7th, 85 pounds was the most I could do for a single Power Clean. A month and a half later, I used 85 pounds to do 45 reps in a WOD. Crazy, right? How’s that for progress!?!


I used a 24” box and finished the WOD in 8:08. It was awesome. I felt so proud of myself afterward!

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When I got home from CrossFit, I snacked on some red bell peppers with garlic hummus while I cooked dinner.

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Dinner was a big salad topped with canned tuna mixed with chickpeas and Parmesan cheese, which was a delicious combination.

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Approximate measurements: 6 ounces canned tuna + half can of chickpeas (7-ish ounces) + 1/2 cup of grated Parmesan. So simple, so delicious, so satisfying.

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After dinner, I ate a spoonful of peanut butter with an Adora disk.

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A couple of hours later, I wanted something more to eat, so I broke out the pistachios.

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Question of the Day

When was the last time you were “stuck” in life? How’d you get what you wanted?



  1. Hi Tina,

    I love your posts about crossfit! I’m been toying with the idea of joining my local crossfit club but I’m a little intimidated. I run about 4 times a week and do weights on my own. What advice do you have for a newbie at crossfit?
    Thank you!

  2. Love that quote! I feel a little stuck right now, but I totally agree that doing something about it is the only way to change it.

  3. This is a great post because it is SO TRUE! And now that I understand how to get myself out of these “ruts” I can’t stand when I hear my family members constantly complaining about the same old things. In fact, I actually just emailed this graphic to my brother as piece of inspiration haha. If I can remember, my last ‘rut’ was my attitude. I guess you could just say I was a complainer… a victim of circumstance..etc. I’m so glad I’m over that stage of my life, I have such a better outlook now… and I’m HAPPIER! Everyone should know how easy it is to improve their life- but I guess easy said than done.

    You’ve also inspired me to up my game at the gym tonight. I’m gunna lift a little heavier this week. Hopefully all goes well.

    And, I will be making your tuna salad for dinner tonight (post work out). I have all of those things in my pantry- sounds good!

  4. totally agree! I doubt myself and sometimes stick to comfortable weights. Thank God my coach doesn’t allow that kind of “wuss” – he always starts me out heavy and only lets me drop if I absolutely need to!

  5. I love your quote today – I really needed to read that! You could say I’m currently a bit stuck professionally speaking. Feel like I’m on the brink of figuring out what I really want to do with my life, but of course can’t abandon current commitments to make it all happen at the moment. I think it’s time to get serious, plan, and take steps to make it all happen. Thanks again!

  6. Wow. Really needed to read that quote this morning. Hits close to home! I think sometimes I feel stuck in a few areas of my life, but then I really try to focus on the positive things and stuff to look forward to and it helps. I also have started to set more small, short-term goals for myself to help me stay focused on the long-term.

  7. hahahaa I just love Mal’s simple and get it done attitude! It’s so true sometimes–just conquer our fears or ruts by getting out there. And your salad looks so simple but gooodddd~~~probably b/c of the tuna 🙂

  8. I challenged myself to take control of my happiness and get it together! I realized that unhappiness and dissatisfaction is totally in my head, so when I’m feeling down, I try to give myself a mental (or actual) slap in the face and remind myself of how incredibly blessed I am 🙂

  9. This quote is awesome!! I think we can all relate to “staying stuck” it’s when we do “something about what we want” we are the happiest! Thanks for the motivation today 🙂

  10. Totally needed to read this today.. I feel stuck now actually haha. An unfortunate/confusing relationship situation has made me feel stuck with a sad heart and confusion…. but i just need to believe everything will work out and keep truckin’. 🙂

  11. Hi Tina! I’ve noticed your meals for awhile now have been much more protein focused with less carbs especially towards evenings. Can you notice any difference in that?! I have been thinking of leaning in this direction and am wondering how youve been feeling after it!! 🙂

  12. When I came to this exact realization sophmore year of college I turned into a runner.
    Possibly the best sentence I have ever uttered.

  13. Hi,
    Love your blog BTW – I’m in a bit of a slump at the moment actually, I completed a 2 mile open water swim at the weekend which I was very proud of doing but since then I’ve discovered I’ve put on 4 pounds (2 on Monday weigh in and another 2 this morning) and I don’t really know what to do!! I’m not eating anything out of the ordinary and I’m trying to drink plenty – I’ve even been back to the gym after my swim but I seem to be going in the wrong direction weight wise!!
    Also I notice you eat a lot of nut butters – are these a good addition to a diet? When should I be incorporating them? I stirred a teaspoon of no added sugar peanut butter into my porridge this morning – was this a good thing to do?
    Sorry for the huge comment!! I’m having a mini freak out at the mo!!

  14. So true! For the past several months I’ve been crying to my husband that no one wants to hire me and I’m stuck at my job forever. A bit dramatic, I know 🙂 . Needless to say after several months of applying and applying I just landed a wonderful job 1.8 miles from my house!

  15. It’s always good to push hard and do your best at WOD’s but your entire self-worth and self-esteem shouldn’t be wrapped up in workouts. It’s good to seek improvement, but not be obsessively preoccupied by it. Otherwise I think you’re defeating the purpose of trying improving your overall health.

  16. Every time I find that I am stuck in life, the best, fail-proof solution for a way out is to pray and seek God first. When I put God first, everything else in my life improves and I find myself having more motivation, confidence, peace and joy in everything I do. Your devotion to exercise is definitely an inspiration. 🙂

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