Great Day for a K

Yesterday was another solid day for the KFIT crew. We had a fantastic time at The Run For Charlotte 5k/10k. Such a great race to be a part of.  We had several PR parties (personal records for those like Chrissy who had to Google what that meant). First timer Heather got through the 5K course. Sandra, Casey, Ann and Lisa got their best times and Karen finally reached her goal of a sub 30 min 5K!! Must have updated her play list…. Congrats also to Nichole, Mel and Andrea on their first 10k race! Sweet sweet accomplishments. And of course we had some post race beverages to celebrate! I know I’m missing people here, someone send me some photos!!!

10k 4/7

post dranks…..


Coaching buddies!

Looking forward to the next one!

Food time

Last week I had 2 recipes worthy of sharing:



  • 8 oz of white haddock
  • juice of 1 lemon
  • 1-2 T Smart Balance
  • 1 T fresh dill
  • 2 T white wine
  • pinch garlic powder
  • salt & pepper to taste


  1. Preheat oven at 350 deg.
  2. Place fish in tinfoil, add all ingredients, cover and place in pan.
  3. Bake for 25 minutes or so. Till fish is flaky.
  4. Garnish w/ extra lemon.

I served mine w/ a bag of steamed veggies and coconut rice from the Taste of Thai. Super quick AND easy meal. The dill really made the dish!

Next up:


I swear I was Asian in another life….I picked up some rice paper and veggies at the local Asian market. I thought I purchased baby bok choy to saute on the side. This was NOT bok choy, the mystery veg was ultra bitter and I was not a fan. The Spring rolls on the other hand were GREAT!

Ingredients: Makes 4

  • 4 rice paper rolls
  • 10 large shrimp
  • 2 T cilantro
  • 2 T scallions
  • 1 C shredded carrots
  • 1 C bib lettuce
  • 1 tsp sesame seed
  • 2 tsp sesame oil
  • salt & pepper to taste
  • Thai peanut dressing for dipping


  1. Chop up shrimp and toss all ingredients in a bowl, set aside.
  2. Place rice paper in water for a few seconds, pick up and let water drain from it. Place on plate.
  3. Stuff in shrimp/veg mix. Roll it up!
  4. Enjoy!

Item of the week

Powdered PB

Cut the fat and calories in your smoothies with this fantastic creation. I whipped up some no bake energy bites w/ this today! Recipe to come!

Hope your Monday is off to a good start!

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2 Responses to Great Day for a K

  1. Danielle says:

    That peanut butter powder is awesome! It came in handy for me a few months back when I needed peanut oil for a stir fry, and didn’t have any. Mix a little with some coconut oil and voila…peanut oil! PS, those rice rolls look awesome.


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