Mud Runner Chick

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Mud Runner Chick

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Registered Dietitian, CF-L1, and food sensitivity expert empowering you to peak performance

Registered Dietitian, RRCA Run Coach, Beachbody Coach on a mission to promote health & wellness by eating clean, lifting heavy, & getting a little muddy.

11/03/2026

Hey Kim, what’s your fueling strategy for pacing a 20 mile loop?

So glad you asked!
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My pacing loop started just before 6pm.

I went with 1 handheld at a time.

The handheld contained electrolytes with a backup packet shoved in the pocket.

Also in the pocket was 2 Carb Dopes and 2 honey packets.

Christmas trees did not make the loop journey.
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I knew the aid stations had Gu liquid (which I tolerate) along with other snacks I tolerate well.

And then there was BROTH!

Jackass and Rattlesnake, broth was life changing!

When in motion, you could stay warm, but once you got to the aid station as was standing around window shopping food you really needed a way to stay warm.

Cooler night loops always have me less hungry than I need to be so eating things that are easy to consume is the way.

Oh, I also crushed half a PB&J sometime after Rattlesnake. I stashed it in my pocket as a JOC and it came in CLUCH.
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I always tell ALL my athletes to train with typical aid station food.

Do not make race day the time to experiment with random food.

Take a race and become a trash panda. See how it works for you.

I once ran a 12hr event on a 1 mile loop with solely AS food because I wanted to know that if I’m out of all my fancy nutrition, I know I’m going to be ok with AS food.
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Try not to be the athlete bringing the kitchen sink with you to a race unless your truly have specific dietary needs.

It will make race day exponentially easier for you!

11/02/2026

Well, I got to experience one lap at Javelina….

And boy it was a wet one.

What started off as a light drizzle went into a steady stream of rain into bone chilling wind.

Broth was MAGICAL.

For everyone who is curious, yes, I wore clothes. I had a shirt AND a rain jacket on.

Everything was soaked for hours.

This video is what it looked like coming into Jeadquarters at midnight.

Just wet.
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I really want to run this course in the light!

…not not until it dries out 🤣🤣

10/30/2026

The desert sunsets just hit, y’all!

Sandra has a 5k a day streak going for what seems like eternity, so we checked into the Airbnb and then headed out for a neighborhood walk!

Oh the views!

Oh the massive houses!

Oh the massive amount of all glass windows that let people see right into your house 🤣🤣
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Shake out running happening this morning before we hit up the expo, packet pickup, and tent setup!

10/28/2026

Packing to head to Javelina!

My bag was actually almost ready to go Tuesday night.

Typically I’m still throwing things in morning of…but I have the busiest Wednesday so no time to slacking on the packing.

I’m pacing one of my dear friends for the last 40 miles of her race.

So, I want to know - if you’re heading out for a race, what the one piece of gear you HAVE to bring??

Non-negotiable.

10/27/2026

The workout you want nothing to do with is often the best one to do.

Brian had yet another hellacious workout for us which I politely said no thank you to.

Instead I made a hodgepodge of things I did and didn’t want to do.

Also, no plans to go heavy this week since it’s Javelina week!

I called this a piddle.

All movements I need to be doing regularly, but smaller reps and less aggressive.

If you completely hate the thought of a workout, you at least need to give yourself something to buy in to.

So on the days you’re not feeling it, pick a movement that’s fun or enjoyable to you (dumbbell snatches, kettlebell swings) and make that your big movement.

And then sprinkle in some ok movements but give them small reps or lighter loads so you can at least move through them easily.

Remember, some is better than none!!

10/26/2026

My latest breakfast trend.

I honestly don’t need coffee to start the day, typically I use Stok decaf cold brew.

My staples are the Creatine, Collagen, and Fairlife protein.

I add some different flavors of zero sugar syrups if I need a change in taste.

And recently, I just added the Javvy protein coffee.

So now my breakfast coffee flavored milkshake is about 60 grams of protein to start my morning.

And if you need the hookup on Thorne, I got you!

I don’t say it often enough, but if you’re a client of mine via Thorne you get a discount!

www.thorne.com/u/Mudrunnerchick

10/23/2026

Yall, I’m awful at reminding you - Women’s Wellness Retreat is coming up QUICK!

In just over 4 months we gather on the beach of 30A to learn, growth, relax, and hang out in the hot tub!

Hopefully there’s no snow this year, third times a charm right??

We’ve pushed back to February so hopefully that helps!

Rooms are on sale now and we only have a few more spots available!

Snag you room with the link below or message me if you need more details!

https://mrcnutritionandwellness.com/events/

10/22/2026

Some days this is what being active looks like.

A couple miles on the treadmill under the watchful eyes of Addie Mae.

I used to give the stink eye to treadmills, but they’re actually pretty handy.

Instead of trying to not dodge cars or debris piles on the street, I can hop on and get exercise done.

That is…if my legs still work after Brian’s hellacious leg day workouts 🫠

10/21/2026

So Brian has decided that I need to join him in leg day hell on Mondays and Wednesdays.

I died yall, I DIED.

We started with box jumps. Which…have become my nemesis.

I don’t know what happened after turning 40 but it’s like my body revolts with jumping on a box.

Brian floats up on the 24” box beautifully.

I am like a rhino landing on the 16” box.

But I did all three sets of them.

And then..AND THEN we had to do more leg stuff.

My legs were literally done after box jumps. They wanted to stop participating.

But I did it all.

Granted tiny baby weights, but I did them.

And I get to do it all over today.

I only complained a little bit Monday so we’ll see how today goes 🤷🏼‍♀️

10/20/2026

Not much to look at, but probably one of my favorite chain restaurant meals.

Longhorn’s 6oz filet with 2 sides - sweet potato and broccoli.

Not gonna lie, I love their broccoli.

It’s a weird thing to say if a chain restaurant that doesn’t specialize in salads or veggies, but it’s just always so good!

The filet is an easy source of solid protein, can’t go wrong there. Unless you eat it medium well, then you can go far far away.

Sweet potato is a great source of fiber (that most Americans don’t get enough of) and vitamins and minerals.
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Nutrition doesn’t have to be made from scratch or complicated y’all!!

Address

Pensacola, FL
32514

Telephone

+18503435638

Website

http://www.MRCnutritionandwellness.com/

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