Mud Runner Chick

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Mud Runner Chick

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.

12/29/2025

I’m reposting this from thelittleshine.com because I need to see it so I’m sure a few of you might find it useful as well!

Luckily, I overspent on things during Black Friday/Cyber Monday sales that I shouldn’t need to buy any random things in January.

If anything, I need to be purging and selling/donating.

…but that’s another post.
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Basically you commit to your essential spending and then lock yourself down from any other spending.

Of course you can do variations like just picking certain categories not to spend in or limit yourself to no-spend weekends.

Or you can even make low spend options.

One we’ve done before is eating out only once a week. Or you could make your coffee budget for the month $20.

You know your spending habits and where you need to buckle down, so you’re in charge of your spending challenge!

Who’s with me for a low to no spend January?!

12/26/2025

One of the best decisions I’ve ever made.

5 years ago today I stopped drinking.

Granted I wasn’t an alcoholic or had any issues. But I didn’t like the way alcohol affected my life.

It made running harder.

It caused fights.

It didn’t help my pocketbook.
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So it had to go.

Thankfully mocktails have come a long way. So when we have a date night as can feel just as fancy as before.

But even mocktails are a rarity.
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I don’t make this post to judge others.

I don’t care if you drink or not.

There are zero benefits to consuming alcohol except for it being a social lubricant for some.
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So with that, I’ll be over here cheersing myself for a job well done 🙌🏼

12/25/2025

Eat the food without guilt.

Be social and merry.

Have an incredible Christmas with your loved ones.

And if you don’t celebrate, have a fabulous Thursday with your family or out on an adventure.

Thank you for all the love this year 🫶🏼

12/24/2025

It’s Christmas Eve!

And if you’ve been watching my stories, you’ve seen the 12 days of christmas workout that I’ve been posting over on Instagram.

Well today is day 12! Finally!

So you do this like the song:

Round one is just 1 minute of jumping jacks.

Round 2 is Turkish getups and then 1 min of JJs.

You aren’t halfway through the workout until you get into round seven!!
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So save it, share it, do it if you need a good burn.

Let me know what you think of it!

And of course, let me know your favorite and your least favorite parts!

I tried to include a little something for everyone 😉

12/23/2025

Oh running.

Yes, it’s almost the end of December and it’s still hot.

Did I decide to push it on pace, absolutely.

Why? Who the heck knows.
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Some people run for the pure love of running. There’s no plans. No pace. Some people even run without a watch or any record of their run 😳

Other people need to have ALL the information. Their runs must be documented and they need to perform a certain pace or distance.

And somewhere in between is balance.

Getting my athletes used to balance…ah, there in lies the challenge.

While working with clients, I’ve been that noticed that those who refuse to take an off season typically end up burnt out or even worse - injured.

Taking time to JUST run without a plan can be all the reset an athlete needs.

Even taking time off from running and doing things like swimming, biking, or pickleball can help reset an athlete’s body AND mind.

Athletes need mental breaks.

So if you feel like you’re not doing the most, that’s ok!

Athlete’s season aren’t clockwork like weather seasons. You might want to take the winter off while another athlete is working hard through the winter.

Stay in your lane and do what YOU need to do.

12/22/2025

Just a girl and her dark blob with ears…

I guess I’m going to have to make some wardrobe changes if I want anyone to see my tiny black dog 🤣
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We took her out to Palafox Market on Saturday in her K9 Sport Sack.

Too many people have uncontrolled dogs at the market so we weren’t about to let her get mauled.

Plus I can walk a decent speed with her in a bag vs her trying to sniff every millimeter we walk.
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She did really well!!

No barking, just checking out all the sights and sounds.

Also, no my dog will not always be in a backpack. But right now it gets her used to sights and sounds without the anxiety of navigating it.

And yes, we will be using the backpack when we go on hiking trips because she has tiny legs and is only good for a handful of miles and I definitely do not want to have to carry her down a mountain by hand.

So getting her used to being in a backpack is key!

12/19/2025

We are heading into the last few weeks to reserve your spot at the retreat!

Come escape the cold and enjoy the beautiful Florida beach views of 30a.

The house is gorgeous, the food will be fantastic, and the workshops are oh so good!

12/18/2025

Let’s try a recipe today!

Honey Dijon Chicken Salad Wraps

This recipe hits that sweet spot between simple and satisfying. It’s easy to throw together for lunch, has a great mix of crunch and flavor, and keeps you feeling full and fueled through the day.

Here’s what you need:

✨ 2 cups cooked chicken breast, shredded or chopped
✨ ¼ cup plain Greek yogurt
✨ 1 tablespoon mayonnaise
✨ 1 teaspoon Dijon mustard
✨ 1 teaspoon honey
✨ ¼ cup chopped celery
✨ ¼ cup chopped apple (optional for crunch and sweetness)
✨ Salt and pepper to taste
✨ Whole-grain or spinach wraps

How to make it:

1. In a bowl, mix together the Greek yogurt, mayo, Dijon, honey, salt, and pepper.

2. Stir in the chicken, celery, and apple until everything’s evenly coated.

3. Spoon onto a wrap, roll it up, and enjoy.

You can prep this ahead of time for the week or serve it over greens for a lighter version. It’s quick, balanced, and perfect for busy days when you still want something fresh.

12/17/2025

Treat yo self!

After 4 days of running followed by a late night of bouncing around at a concert, my feet needed some TLC.

Not the chasing waterfalls type either.
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So off I go to my favorite little nail place to get 2 hours of pampering.

This is their new seasonal pedicure and now I’m addicted like a crackhead.

Bath salts were mixed into the water. Sugar scrub smelled heavenly.

The candle was actually melting massage oil. Hey oh!

Then there were hot stones and a foot masque.

I could have fallen asleep in that chair if I wasn’t reading a book. Which is clearly a rarity because everyone always looks at me like why isn’t this girl on her phone.

But when else do I have so much time on my hands?!
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In the spirit of Christmas, give yourself a little something special and treat yo self!

Stay bougie my friends!

12/16/2025

My favorite coffee 🥰

I would love to give a shout out to a rad little spot to get the best coffee, but I just can’t.

Because my favorite place to enjoy a cup is on the couch of my bestie’s house. (His other half makes it because neither of us are educated enough to work the fancy machine)

I don’t get to see him often enough, but when I do, I love the moments we can sit and chat and just be ourselves.
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I hope you take a pause in moments like this.

I hope you cherish the people you’re with and the effort it takes to get together nowadays and the time that just stands still because there’s nothing that needs to be done at that moment besides being present.

We live for the hustle and bustle and always being busy and always being trendy.

But the true ability to thrive happens in the soft glow of twinkling Christmas lights, good conversation, and a cup of the bougiest coffees.
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I swear if Sam knew I drank Stokes cold brew regularly he’d probably never allow me in that house again. 🤣🤣

12/15/2025

Our little family had a busy weekend!

Saturday we decided to go clean part of Fort Pickens beach.

Brian had been out there a couple weeks ago to take photos and he was disgusted by the trash all along the beach.

With our free time this weekend we decided to clean up the beach!

It was the perfect time to test out our backpack for Addie as she’s technically not allowed on the actual beach at Pickens.

She was a champ!

We walked away with three 55 gallon bags full of trash and a 5 gallon bucket we found and filled as well.
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More and more I’m disgusted by humanity.

I know there are so many good apples out there. There are loving caring people. But the amounts of trash we picked up just leaves me sad.

I picked up at least 100 cigarette butts. So many tiny pieces of plastic. And a whole lot of foam from boating equipment.

It’s just sad.
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So my ask is that when you visit beautiful places, please just pick up 1 piece of trash.

Let’s leave the earth at least a smidge better than we find it. That’s all we can do.

12/12/2025

If you find yourself in Cortez, Colorado….

I highly recommend checking out Dotty Wampus and their magical chocolate experience!

It’s a little kitschy, but you will not be disappointed in the chocolate!!

Also Bryan and Joann are just the nicest people around. Even if you hear banjo music on your drive to the house.

These are all the chocolates I brought to my bestie’s house to do our own taste test.
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Pretty sure the salted butterscotch caramel was everyone’s favorite.

Which one would you like to try??

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Pensacola, FL
32514

Telephone

+18503435638

Website

http://www.MRCnutritionandwellness.com/

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