2014-04-03 12.47.49

After my 10-miler in a steady rain

Woo boy, I’m almost there. My half marathon is about two weeks away and I’m feeling the butterflies.

I ran my longest training run – 12 miles – today, and my legs are achy and tired. But I’ll continue to stretch and foam roll and hope to be fine on race day. Here‘s a post I wrote over on Dispatch.com about the importance of stretching, by the way. Next week is taper week, so I’ll run two three-to-four milers and an eight-miler. Then it’s race week!

My trainer took my body fat measurements before I started training. He took them again last week and I’ve already seen some changes. While I haven’t lost any weight (I actually gained one pound), I’ve lost fat in several areas, including my quads, which have been my most stubborn area. My total body fat percentage has gone down more than 1 percent during my training period. He’ll take them post-half, as well. The fat loss may not necessarily be due to the added running , but my best guess says it is. The good thing is I haven’t lost any muscle, which is a very real concern when adding steady state cardio. I haven’t changed my lifting program during my training, except for a missed day or two for various reasons.

So far, here’s what I’ve noticed or discovered:

1)      I feel good, for the most part, on my long runs. I had one bad one, but the rest have been comfortable and steady as I learn pacing.

2)      I’ve picked up speed on my short runs.

3)      I struggle in windy conditions and do better in the rain.

4)      I’m more vigilant about foam rolling and dynamic stretching before and after runs than I was pre-training.

5)      I actually enjoy this and plan to continue with long runs after the race.

6)      Pharrell Williams’ “Happy” makes me, well, happy during my runs. If you see a woman running in the Grandview/Upper Arlington/Campus area while singing and dancing with hands in the air, that’s me listening to “Happy”. Best song on my running playlist.

How is your training going? What changes have you noticed?


I want to help everyone – men, women, children, whomever – get healthy. But women have some specific issues that need special attention.

Hormones. And then there’s hormones. And also hormones. Actually, there are other things, but this is the biggie.

Lucky for me and you all that my most favorite gym in the whole world is hosting a special event just about women’s health!

Human Form Fitness, where I’ve been training with James Fryer since August 2012, is hosting a unique event called Connect. Mark it down for Sunday, March 23 from 2-4:30 p.m.

At the event, we’ll hear from area women’s health experts regarding clean living, hormones and living with vitality. The $25 registration fee goes to the Women’s Fund of Central Ohio.

Sign up at here. Click on the “workshops” tab and you should see it.

Hope to see you there!

About that tagline

Posted: February 20, 2014 in challenge, running, support
Tags: , ,

Confession time: I don’t like running. It’s plodding, boring and very difficult for me. That’s why I do it.

If I only did what I loved, fitness-wise, I would strength train five days a week. Maybe some HIIT. And that would be fine.

But my mentality is such that I need to step outside of my comfort zone and do things that, 1) I don’t like, 2) are difficult and challenge me, and 3) I’m not supposed to do because of my gender, age, or simply because I’m a mom. That’s who I am. Honestly, sometimes it sucks going against the grain. Sometimes it would just be easier to be a sheep. I guess I don’t like easy, and I’m beginning to understand and like that about myself.

That’s why I signed up for my first half marathon in May. I’ve become somewhat comfortable (though I still don’t like it) running three miles once a week. I need a challenge, a goal to reach. Running 13.1 miles may seem like a piece of cake to some, but the thought of running that far kind of freaks me out sometimes.

I start my training on Sunday. While most training programs tell you to run four or five times a week, I’ll be doing two steady state runs (one long run) and one day of sprints and hills. My regular fitness routine will not change. I’ll continue my Cressey Performance strength workouts on Monday, Wednesday and Friday. I’ll continue working with my trainer on Tuesday, as well as my boot camp classes on Tuesday evening and Saturday morning. My goal is to maintain lean muscle mass while adding more running. My trainer will take body fat measurements next week and then post-half marathon, so we’ll see how I do in that regard. I’ll also do some before and after photos, though I hate those things.

My tagline at the top of the page wasn’t chosen willy nilly. I firmly believe in challenging yourself, which in turn inspires others. If you don’t challenge yourself, you won’t see change, both in your body and in your life in general. It’s not easy, but it’s worth it.

Awhile back, I worked with a cool young chick named Jillian, who once said to me, “It’s hard being 100 percent Jillian.” I loved that statement and I echo it for myself often. Going against the norm or doing something that doesn’t come easy to me is hard. But it’s made me tough. It’s made me a smart ass who tells it like it is. It’s made me want to do things that others don’t think I should be doing. It’s made me relish a challenge.

Running fits in that category. I’m strong and have natural athletic ability; I’m not an endurance athlete. I constantly question myself for signing up for this thing. I’m sure others may also wonder why and think, “if you don’t like it, don’t do it!”.

Tell me I can’t do something. Then watch me do it.

pregnancy eats

Posted: February 19, 2014 in Uncategorized


My friend MomJeanz is preggo, and she’s not using it as an excuse to eat a bunch of crap. Check out what she’s feeding herself and her growing little one. All good stuff here, folks.

Originally posted on momjeanz:

 photo EA3CF430-A3F3-4DE4-8E53-EBBFE5D3114B-4354-000002ABDD370A4A_zps4be6e689.jpg

some of my regular pregnancy eats:

grapefruit has been my friend this pregnancy. i’m having {or halving if you’re feeling punny} 1/2 a grapefruit 4-6 times a week this go around.

plain whole milk yogurt gets me started with some good protein and probiotics. i usually add almonds for calcium, berries add antioxidants and more vitamin c, and honey as a sweetener. i like to have control of the amount of sweetness instead of getting a flavored yogurt.

and up there in old man mug is my faithful raspberry leaf tea.

i get this tea because it comes in bulk and loose leaf so i can prepare it in an almost zero waste way.

View original

Lately I’ve noticed a lot of intolerance and “my way or the highway” attitudes among health and fitness professionals, and it’s getting under my skin.

Now, I freely admit that perhaps some of my posts in the past have had that bent, but I also know I’ve evolved both as a health and fitness pro and also a blogger, so I think I now come off as authentic, understanding, fairly knowledgeable and sometimes funny. Or least the first three.

I also freely admit that I’m in my infancy here. I learn something every day from the same people who sometimes get under my skin. They know their shit. They are more knowledgeable and have more training and way more experience than I do. I respect that.

That being said, I think the asshole attitude has about as much benefit as the coaching style of Bobby Knight. While there are some who need to be yelled at and told they are worthless human beings to succeed, very few of us respond to such tactics. Gentle understanding and pushing is more in line with what most need to make long-lasting lifestyle changes.

If you’re 100 pounds overweight and you’ve never squatted in your life, for instance, someone who frowns on any type of squatting that’s not “ass to ankles” is not going to work for you. You need someone who will gently lead you in proper squatting form, regardless of how deep you squat or how much weight you use. If you’re squatting at all, I applaud you. Many don’t.

When people share with me their dietary successes, I congratulate them, even if they’re still eating sandwiches, cereal, pasta and drinking pop. If you’ve added more vegetables (even if they’re frozen or non-organic), that’s a win. If you’re drinking more water than pop, that’s a win. If you’ve replaced one meal out with one healthful, home-cooked meal, that’s also a win. Perfection will not be reached on Day One, and, in fact, will never happen. Any health and fitness pro who cannot applaud your improvements and instead pounds you for the things you’re not doing is not showing the understanding that most of us need when making major life changes.

The “baby steps” approach works. Maybe it’s slower than others, but it sticks. When I first started making dietary changes, I still ate meat, bread, refined sugar and white flour on a daily basis. Now? Only on cheat days. I certainly wasn’t dead lifting more than my body weight when I got back into strength training in 2010. I wasn’t even dead lifting, for that matter. (Speaking of, check out this video of me doing trap-bar dead lifts with my trainer.)

I still drink alcohol, too. I’ve cut back significantly, and I know I should probably cut back even more. But, honestly, it’s something that I enjoy and, in moderation, isn’t going to kill me. Is that justifying a vice? Perhaps. But if you’re not diabetic or obese and some candy or cookies every now and then makes you happy, why the hell not? I’m not a hard ass. Yes, I expect everyone to strength train and care about what they put into their bodies, but obsessing over every stinking thing and expecting perfection is not healthy either.

I expect some won’t like this. That’s fine, they’re entitled to dislike my stance as much as I’m entitled to dislike theirs. Peace and tolerance, baby.

Who wants to start off the new year on a healthy note?

As a brand spanking new graduate from the health coaching program at the Institute for Integrative Nutrition, I’m planning to start my business in 2014 by helping a bunch of you for FREE!

That’s a huge value, folks. But I want to do it for two reasons: I know there are many who want/need my help but balk at the cost, and you will also be helping me by growing my experience and spreading the word to others.

So, here’s my offer …

  • Get a group of four or more together for my free, three-month health coaching program.
  • We will meet every other week. The first meeting will be a consultation where we will determine everyone’s specific needs and goals. After that, the meetings will consist of: diet and fitness tips for your particular needs, take-home workouts, group discussion and accountability, handouts and recipes, and free stuff!
  • Once a week, I will meet with your group and take you through a 30-minute workout.
  • After three months, you have the option to continue through my full, six-month program for 50% off the regular cost.
  • At the end of the three months, I will ask you to provide a testimonial and to share with your family, friends and co-workers about my services and how I have helped you reach your goals. Because you WILL reach your goals :).

I already have one group created.

I can do this for two other groups and three individuals, so contact me soon to get in on the free offer!

I’m excited to help you and everyone you know get healthy and fit in 2014!

Contact me at:

kdjclark@wowway.com or todiforfitness86@gmail.com

Facebook: To Di For Fitness

Twitter: @todiforfitness


I’m probably going to get blasted for this, but I don’t care. I don’t consider myself a runner. I run, yes. But I’m not a runner like so many other people I know.

I know, I know, “if you run, you’re a runner”, blah blah blah. Nope. And I’m fine with that.

That being said, I just signed up for my first half marathon, which happens to fall on my birthday. So I’ll turn 46 while running 13.1 miles at the Capital City Half Marathon in Columbus on May 3. Scares the crap out of me, honestly. But I love a challenge, and running more than five miles certainly qualifies.

With that and Christmas looming, I figured I’d throw some running gear on my list, and ask for your suggestions on things I might need for my half.

Active.com came up with this list. Also, Sarah McMullin from Simply Fit & Clean, has this list. I found this list on Map My Run.

  • I would love a new set of headphones. The ones on the active.com list are a bit expensive, though. Map My Run had some cheaper ones.
  • My iPhone armband is a bit worn out. And smelly. A new one might be in order.
  • Since I started running a little more than two years ago, I’ve accumulated some medals and bibs that I’d like to display somehow. The active.com list has something that would work.
  • Hats. I need hats. I like wearing a hat when I run, mainly to keep my mane out of my face. My favorite Denver Broncos hat is getting kind of gross with sweat stains, sadly.
  • And, of course, socks. I really only have one good pair of running socks. That’s not going to cut it when I start running three times a week.

Any other suggestions from the runners out there?