Your Tips for Getting Back on Track

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Hi, 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.

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Good morning! Happy Tuesday!

Yesterday morning started bright and early with a trip to Marylou’s for iced coffee. Mal and I both dropped the ball on making another batch, so we ended up buying our morning cup of joe.


As always, Murphy wanted to come for a ride in the car. Pugs love adventures.


There are actually quite a few Marylou’s locations near our house (I know, I am so lucky), but I opted for the one with the drive-up window””mostly because I was still wearing my PJs, but also because Murphy usually gets a treat from the nice drive-up employees.


As soon as I pulled the car up to the window, Murphy started whimpering with excitement. A pug never forgets when food is involved!


Lucky for Murphy, the women who served me my coffee also gave me a Milk Bone.





When I got home,  I reheated a couple of pieces of Carrot Cake Soufflé Bake, which I topped with maple syrup and fresh sliced strawberries. Mmm!


It was an especially delicious way to start the day!



I spent the rest of the morning work, work, working (with a cuddly pug on my lap), and then broke for lunch around noon. On the menu: Trader Joe’s Chicken Fried Rice with some sliced chicken sausage.


The fried rice came frozen and bagged, so I just poured a bunch into a bowl and cooked it up in the microwave. While it cooked, I headed the sausage in a pan on the stove. Lunch came together in no time at all.



A few hours later, my stomach started to grumble, so I made a peanut butter and banana smoothie to hold me over until dinnertime. In the mix:

Best peanut butter and banana smoothie ever. Love, love, love.


Right before dinner, I wanted a little something to eat, so I snacked on a Mini Babybel cheese.

mini babybel


Last night’s dinner was burgers with steamed Brussels sprouts, sauteed mustard greens with garlic powder and curry, and Trader Joe’s Sweet Potato Tots, which were awesome. Definitely buying them again!


After dinner, Mal and I finished off a box of Chocolate Chex that the nice people at General Mills sent me to try last week. We opened the box on Saturday night and, in just two sittings, totally killed the box. This stuff is dangerous (and ridiculously delicious)! And we may or may not have added another box to our grocery shopping list for today.

chocolate chex

Your Tips for Getting Back on Track

I’ve enjoyed some rather indulgent experiences lately, haven’t I? Hawaii? Twin Farms? St. Patrick’s Day?


Not surprisingly, with all of that eating, drinking, and being merry, it’s been a little difficult for me to get back on track with my healthy eating habits. Of course, enjoying myself every once in a while isn’t a big deal, but if I’m not careful, I’ll start to veer off course and the pounds will slowly creep on. (I’m pretty sure my digestive system wouldn’t appreciate it either.)

Over the years, I’ve struggled with this on-and-off-the-health-living-wagon again and again, so I’ve written a number of posts about what helps me get back on track. Here are some of my favorite tips!

Don’t dwell on the past

Instead of dwelling on the mistakes I made in the past, I focus on the future. For me, the most important thing to remember is that those pounds gained are not permanent. With some strength, self-discipline, and hard work, they’ll come off.

Create a plan of attack

Creating a plan of attack with regard to my eating and exercise routine makes me feel in control. I start by planning my workouts for the week by scheduling them in my calendar. I’ll usually pick a couple of group exercise classes at my gym and schedule them like appointments that I cannot miss. Searching for nutritious recipes online and planning a few healthy meals also boosts my motivation to get (and stay!) on track.

Read health blogs for inspiration

When I’d rather sit on the couch than go for a run, I read some of my favorite health blogs for inspiration. I almost always find a recipe, new workout, or some words of advice that make me want to change my tune. Seeing others at their healthiest and happiest motivates me to think back to a time when I felt strong and fit. This always gets my butt in gear!

Make a change NOW

Instead of waiting to start a diet or new exercise routine on Monday, I make a change right away. Some of my favorites: I throw on my sneakers for a brisk walk around the block, I search for healthy recipes on the internet, or plan my workouts for the week. Jump-starting right away boosts my motivation to get on track and keeps me from falling further into bad habits that got me off course in the first place.

Schedule your workouts like appointments

I use my personal calendar to keep me organized with all aspects of my life- from project deadlines to doctor’s appointments to grocery lists and social events. I record everything in my calendar, including my workouts. On Sunday afternoons, I spend some time scheduling my workouts for the week, just like I would with any other obligation. I usually pick a couple of group exercise classes and schedule them like appointments that I can’t miss. Seeing my week all laid out with plenty of time for exercise helps me get back on track with my workouts.

Use your social networks for motivation

In addition to my blog readers, sending out a message on Twitter or Facebook to my followers can also help spur some motivation to get myself back on track. There’s been more than one occasion when I’ve wanted to blow off a workout, but my Twitter friends come to my rescue to encourage me to get my sweat on!

Be patient

Weight loss (and even maintenance) includes many ups and downs, so it’s easy to forget my successes. Instead of obsessively checking my progress on the scale and realizing it hasn’t changed as quickly as I’d like, I focus on the progress I’ve made off the scale. For instance, I recently have been incorporating more veggies into my meals. I’ve tried a bunch of new recipes and found easy ways to load up my diet with nutrients. Remembering my successes at times when I need them most gets me back on track (consistency is key!) so I see results.

Now that I’ve shared my favorite tips and tricks for getting back on track, I’d love to hear from you guys!

Question of the Day

What is your BEST tip for getting back on track when your healthy habits have started to slip?

Recently, I’ve partnered again with Harvard Pilgrim Health Care on their “Count Us In” campaign. They liked my posts from the “Well-Together Challenge” so much, they asked me to work together with them in 2013, which means I’ll be a featured guest blogger on the Harvard Pilgrim Health Care website next month.

One of the content pieces I was asked to write for the website involves “crowd-sourced health and wellness tips,” which is where you guys come in. If you’re interested in helping me out, just leave a comment on this post with your BEST tip for getting back on track. I’ll pick my favorites, which will then be featured on the Harvard Pilgrim Health Care website. If you have a blog, be sure to include the URL with your suggestion. Thanks, guys!

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