Mud Runner Chick

Listen, this is crap.

I don’t know why it was necessary or who thought it would be a great idea for breakfast…but no.

13g of sugar in just a half cup serving.

That’s over half of what woman and children “should” consume in a day.
_____

Now if you want to partner this with protein loaded skim milk and JUST eat half a bowl, that’s probably better than eating an actual Crumbl cookie.

Moderation y’all.

And maybe not cookies for breakfast?

This was probably one of the best watermelon salads I’ve had in a while!

Watermelon topped with a dash of salt and crushed pistachios on a bed of arugula and goat cheese.

SO. GOOD.
____

I really wanted to try one of their delicious desserts so this salad was a perfect entree.

Sometimes it’s all about balance!

So we got this wild store in the mall…

Listen, it was hot out and we didn’t want to sit at home so we walked around the air conditioned mall.

Carrying on….

There was a store in mall that was reminiscent of the Hello Kitty store of many moons ago - but not that many because I’m not a dinosaur aiight?

So it was bright af in there and still has Hello Kitty things in it.

But it had SNACKS!!!

So we snagged these 3 because one tastes like roasted chicken, one like ribs, and lastly Cheeto flavored seaweed!
_____

Haven’t tried them yet, but I want to know - would you try them??

Here we go y’all!!!

In 42 days I will be running the inaugural Milestone 100 miler at Zion Ponderosa Ranch Resort!

And yes, I’m still raising funds for The Kyle Pease Foundation.

So I’m asking you to sponsor a mile!
_____

How this works:

1) pick a mile
2) the amount to donate is equivalent to the mile. Mile 2 = $2 ….Mile 52 = $52 ….etc
3) donate at https://givebutter.com/KPFTeam_Stratton_24/kimkrapcha and put in your donation what mile(s) you’re sponsoring
4) sponsor as many miles as you like!

As miles get sponsored, I’ll mark them off!

Easy peasy 🍋 squeezy ✌🏼

Red, white and Blues week was incredible as always!

You won’t catch me at the Saturday show unless I’m being flown in VIP style, but the Thursday practice was just a great!

Best part LESS PEOPLE 🤣
_____

I love living in the hometown of the Blue Angels and being able to catch their beach show AND the November homecoming show.

LCDR Amanda Lee ( #4) is nearing the end of time with the Blues so I’m soaking up all the shows I can with the 1st female Blue Angel performing.

And this November, the Thunderchickens are coming to perform too!
_____

Have you seen the Blue Angels perform? What’s your favorite part?!

Who loves yoga on the beach?!

I FINALLY got out to Pensacola beach Wednesday night for an amazing flow

The sand definitely adds an extra variable to all the balance postures!

But we had a fly over from some of the air show’s civilian participants as they flew into town.

It’s Blue Angels week here in Pensacola!

They’re actually expecting about 150k people to attend Saturday’s show. Eff a bunch of that ish.

I’m here for the yoga on a MUCH less crowded beach!!

You’re probably tired of this but GUESS WHAT -

It’s the last day!!!

YES you can still register.

YES you can still submit your score

YES you can just donate if you don’t want to run!
_____

The only way to get a finisher medal is to submit your finish time!

EVERYONE who submits a time is a winner!!

Donations greatly accepted.

100% of the proceeds go to The Kyle Pease Foundation.
_____

You can scan the QR code in the image or you can click the link below 👇🏼👇🏼

https://runsignup.com/Race/FL/Pensacola/MudRunnerChicksVirtual5K10K

And if you’ve already registered, convince your friends to sign up too 😜

Did you know I have a business Instagram page?!

Over here on Facebook I’m kind of journal-ly with my posts.

But over on the business page we talk more healthy tips, inspirational quotes, ways to work with me, etc etc.
____

The page hasn’t even been around for a year, so it’s still in its infancy stage but we’re trying!

I promise, no novels over there just quick, easy to digest daily posts

So if you’re on IG, give it a follow! 👇🏼👇🏼

https://www.instagram.com/mrc_nutritionandwellness?igsh=MWw2N3lkYW55NXFoNA%3D%3D&utm_source=qr

Ooooo this month’s theme in our wellness community is on point!

We’re diving into macros.

There’s recipes upon recipes - seriously, so many recipes!

And a 4 week meal plan too!
____

If you have been struggling with consistency, this is your sign to join us!

And don’t worry about speaking up in the group, you can be a total lurker and just glean all the information.

But if you are looking for a group of like-minded ladies who will rally around you and support your goals - drop COMMUNITY in a comment below and I’ll get you the information!

Happy 4th of July everyone!

I hope you have a safe and wonderful holiday - remember, the new class of residents just started in the ER 😉

Make good choices!!
_____

If you’re out enjoying festivities, make sure to stay hydrated!

In regards to food options, snag some veggies and lean protein first and then go back for other things.

Or just take small tastes of the other things on the first go.

You do you, boo! ✌🏼

I wish there was a summer reading program for adults.

Book It needs to bring back the tiny pizzas for reading…for adults.

I mean seriously, how many adults regularly read?

Sure there’s some, but when I ask people about the last book they read they look at me like I just grew an ear out of my forehead.

So let the few of us with a reading addiction earn some pizzas dangit!
_____

Also… if you are a reader, Books A Million is having a massive sale.

I got these 11 books for $68 total 😎

So I noticed some folks might have forgotten to upload their finish times for the 5K and 10K…

I decided to be nice and give everyone 10 more days!
_____

The virtual event has been extended until July 10th - you can still submit your time AND you can still sign up to run!

If you haven’t submitted your time - SUBMIT YOUR TIME!!

If you haven’t signed up - SIGN UP!!

All proceeds go to the Kyle Pease Foundation AND you get a fancy finisher award after you submit your time!

https://runsignup.com/Race/FL/Pensacola/MudRunnerChicksVirtual5K10K

As much as I love coaching, I also love cheering my friends on with incredible signs.

My dear friend Aliza (not on Facebook) did her first Ironman 70.3 Sunday in Happy Valley.

After much delay Friday - I’m looking at you, plane from FLL - I finally made it up to PA.
_____

Dana and I ran the run course on Saturday while Aliza went to the athlete briefing and drove the bike course.

Weather got wild Saturday and we were stuck in some intense monsooning. Luckily nothing was that crazy on Sunday!
_____

Sunday was a calm, lake swim - wetsuit optional. She chose to don the familiar wetsuit, we’ll work on her security wetsuit issues later.

3 minutes faster than she anticipated, she was out of the water and on to the bike!
_____

This course has a point to point bike, weird flex but ok. So we took off to the stadium which was our home base for the rest of the day.

2 decent climbs awaited her on the bike, but she crushed those like a boss - even without gear shifting capabilities in her last 12 miles.
_____

Barely spending any time in T2 she was out like a rocket.

This is where my Magellan skills came in clutch.

We were able to see her 4 times on the first run loop (would have been 5 but she’s fast af)

Once we worked our way back to the stadium in a little bit of rain, we ditched the signs, grabbed her go bag, and headed into Beaver Stadium.
_____

She finished crossing the 50 yard (side)line and we woo girled super loud for her the entire time from the stands.
_____

I honestly couldn’t be prouder of my friend who has been working SO hard for this. She looked amazing the entire time.

Always smiling.

Never pooped her pants. 🫶🏼

Delicious find!

Listen, I don’t know what the calories are or the fat or the whatever.

But I do know, these taste amazing and they’re free of the top 9 allergens!

That’s HUGE for people with allergies (even for those without) because a lot of allergy free foods taste like crap.

Listen, you take out something delicious and you usually replace it with a cardboard alternative. Not sure why that became the standard 🤷🏼‍♀️
____

I found these at a Super Target!

I have no idea if they’re at all Targets or where else they could be found. I’m sure Google can help with that 😉

Even if it’s for a brief moment, coming home just feels good.

Worked my way through Mobile yesterday and made it to my parents in time to pick some blueberries with dad.

There’s still some monsters on the bushes and there is just something calming to me about being in nature picking berries.

Plus there was Stanley who is the goodest neighbor dog and loves to play catch with literally anything.
_____

A little baseball action to round out the evening - my team won btw. But a nice little Wednesday night on the MS coast.

I taught yoga on the rooftop and it was magical!

We ran a 5K through downtown just chatting it up along the way.

Making our way up 7 flights to get to the top of the parking garage for a gentle flow to stretch and wind down from the run.

There was a fantastic breeze to keep us cool while the sun bathed us in the early morning rays.
_____

Every day I get to coach or teach is such an amazing experience.

These moments fill my cup so I can continue to do the things I love and enjoy.
_____

Join me for my next pop up! We’d love to have you run+flow with us!

Waking up at 0430 is NOT one of my favorite things to do.

It’s not even in the top 5.

BUT catching the moon setting and the sun rising, is definitely high on my list of favorites.
_____

This weekend it was back to the bridge.

I used to think people who ran the bridge for fun were weirdos.

And then here I am…
_____

I told myself once a month my long run would be this bridge.

I walked a lot.

But I ran the bump on both sides.

Progress.
_____

I like the bridge because you can’t bail out easily.

Sure wherever you are you can turn around and run back. But there isn’t a shortcut.
_____

I had committed to running the bridge alone.

But then I see Brian’s stride coming at me. This man, y’all.

He had no desire or intention to run the bridge, in fact he was an adamant NO when I asked.

Someone just doesn’t want to hear about me getting unalived running alone.
_____

So we finished our run, hopped on some Veo scooters, grabbed some açaí bowls, and had the best morning ever.

Do the hard things y’all!!!
_____

And if you still haven’t signed up, my virtual 5K/10K is still active for you to sign up and submit your time!

https://runsignup.com/Race/FL/Pensacola/MudRunnerChicksVirtual5K10K

I wanted to give a quick athlete shoutout today.

This is Aum and he likes trail naps 🤣
_____

I’ve been working with Aum as his dietitian for a while now. This past weekend he completed the Tahoe 200 - race 1 of 3 for the Triple Crown.

Next up is Bigfoot 200 in early August. And lastly Moab 240 in October.
_____

Tahoe 200 was high, hot, full of climbs, and dry af.

We had worked out a solid nutrition plan and felt pretty confident in our decisions.
_____

He finished in 86 hours and in the top 75 of the event. 84 people DNFd.

Proud doesn’t even encompass how I feel about this finish.
_____

Nutrition for racing doesn’t just happen the day of the race. My athletes improve their daily nutrition. They also work on sleep quality.

In order to perform and race better, you have to do the work the other 6 days of the week.

And he does.

He’s eating more protein now than I think he’s eaten his entire life and he’s feeling so much stronger. Which shows up in his climbing ability.

We have a few more tweaks to make before Bigfoot 200, but I’m confident he will take the adjustments and only get better.
_____

I’m honored to be part of his team and thrilled to watch him crush his goals.

You can follow him on Instagram:

Instagram.com/theaumgandhi

Instagram.com/runtrimag is the magazine he co-founded that I occasionally write for

Sometimes you just have to remember who the hell you are.

Cheers to day 2 y’all!

Was yesterday absolutely perfect? Nope.

But there were so many positives:

6am Disko Hot Pilates class
2 mile run downtown
70 KBS
Cleaned & returned the U-Haul Pod
Cleaned up my email inbox
Got a massage
Ate a healthy dinner
Walked the neighborhood with Brian

That’s quite a list!

It’s a much better list to focus on than the ate some chocolate, ate some chips, sat on my but list.

Gratitude rules the world y’all.

Don’t mind me just over here wondering why I’m fluffy 🙄

It’s so much easier to say “make better choices” than it is to follow through.

I absolutely feel that pain.

Literally no one holds a 🔫 to your head to make you eat giant cinnamon rolls. But something about that ye**ty deliciousness calls your name.

I get it.
____

That will likely be my last cinnamon roll for a hot minute.

Because I have been complacent in my choices and it’s time to right the ship.

Yes - for a while now I’ve been do as I say, not as I do because I was fine. It’s fine, I’m fine..as the dumpster burns..

But the more clothes get uncomfortable, the more I want to burn my closet to the ground.

I simply cannot just hide in slowly summer dresses - my current solution - forever.
____

So this is my accountability post.

You’ll likely see more in my stories because that’s easier. But I’ll try to be an open book about this journey back to fitness and health.

At least my athletes are crushing their goals 🥹

Do you love running?

Do you love running for great causes?!

Well I have got the perfect event for you!!!
____

There are still spots available for my virtual 5K/10K benefiting the Kyle Pease Foundation!

100% of each registration goes towards the Kyle Pease Foundation and YOU get to run AND get a finisher award.

Challenge your friends!

Get everyone to sign up with you and host a 5K in your area!

Register below and pass it on to your runner friends!
https://runsignup.com/Race/FL/Pensacola/MudRunnerChicksVirtual5K10K

All work and no play makes Kim a dull girl.

What a wild ride it was to get down to Fort Lauderdale. Wednesday I arrived about 10 hours later than scheduled and missed an entire day of work stuff.

Thursday was full throttle - 0530 run, 0630 breakfast club, 0800-midnight work/social/network.

Friday was half a day of busy and half a day of fun!

Our team got some great strategies worked out and we’re going to rock the back half of the year!
____

Then it was vacation time!

Headed to West Palm for makeup at Jones Road, sushi at Echo, contemplating sneaking on to The Breakers golf course 🤷🏼‍♀️
____

Saturday was a beachfront walk to Archibalds Village Bakery for coffee and a cinnamon roll.

Then off to Animal Edventure park & Safari for alllllllll of the animal encounters.

The walking tour allows you to feed the camels, alpacas, cows, and of course goats. You also get to pet a spider monkey, sloth, and kangaroos.

We added on the kangaroo holding and the otter petting. Meet Kevin! This was his first session of holding and he was a champ!

FYI kangaroo toes also have the frito scent like puppy feet!
____

If you’re ever down in Boynton Beach you MUST check out Animal EDventures!

All the animals are rescues or surrenders - except one horse that was purchased. The family that owns the park lives on site and some of the babies are still kept inside the house!

This weekend I took on Du**ss Event’s Merrill’s Mile 12hr event.

If you’ve ever wanted to run a race on a hot, fully exposed 1 mile track for hours upon hours - this is your event.

I will say, it’s addictive.

Last year I did the 24hr, but adult responsibilities put me in the 12hr this weekend. Let me also say…I didn’t really train.

Yes, I’ve been doing at least a mile since November but it wasn’t focused on this event.

I pulled off just under 46 miles in 12 hours. Not first, but definitely not last.

For a bit I was bummed as I watched my name fall from first down the leaderboard, but then I gave myself grace. I did SO well with so little running.

Imagine what I could do if I trained?!

It just clicked. I’m ready to do the work. Let’s friggin go!

Did you know today is National Donut Day?!

And while this gargantuan cinnamon roll isn’t quite a donut, I would take one of these over a donut on most days of the week.

I swear I would eat the Elf diet if my hips let me 🤣
_____

But maybe you don’t want to indulge in an entire donut today. You could always go halfsies with someone. Or you could partake in a few donut holes!

And lastly, you could always sniff a donut while you shovel broccoli in your mouth 🤪

Same thing right?!

Tomorrow I take on Merrill’s Mile again!!

This year I’m taking on the 12 hour event instead of the 24 hours - little Kimmie’s got things to do!
_____

And since I’m still raising money for The Kyle Pease Foundation, I’m going to give you guys my 2 for $5 deal for donations.

ALL donations made from Friday June 7th at 1am until Sunday June 9th at midnight I will run TWO miles for every $5 donated.
____

Let’s get me to $5000 raise by Sunday!

Use the link below to donate your $5 and then get 5 more of your friends to donate too!

https://givebutter.com/KPFTeam_Stratton_24/kimkrapcha

One day we’ll get back on the kayaks!

Between house projects and traveling there just hasn’t been time to haul the yaks out to the water.
____

Being in nature in silence is just so cathartic.

I think last weekend I could have picked 70 gallons of blueberries if someone would have let me.

Just surrounded by nature. The rhythmic picking of berries and dropping them in the bucket.

It’s the same as trail running and being on a kayak.
____

Time slows.

You realize the world is so much bigger than you.

Peacefulness.