W.O.W. – SUNNY SUNDAY 06/14/15

“Sunny” – What would a Health Blog be without some uplifting, inspirational anecdotes and mantras?


“Palaces of countless rulers, now but dust / Empires rise: people suffer / Empires fall: people suffer”

~C.K. Knoch, circa 1250

On that depressing note – happy Sunday!

Thanks for stopping by, until next month, bye-bye.


I wouldn’t leave you like that.

This is supposed to be an uplifting and inspirational day – what’s with the nihilism?

Have you ever heard a saying about how the tough days make you appreciate the good ones more? Or maybe something more akin to how the 5-day work week makes you appreciate the 2-day weekend more?

Well, at the heart of those messages is this notion that we are somewhere, somehow, WIRED to understand that nothing lasts forever and that it behooves us to appreciate what we have and always remember there is a second side to every coin…sometimes you are the bug, sometimes you are the windshield, etc, etc.

Still, you are probably wondering, HOW in the sam-hell is this uplifting me right now?

Breathe, relax.

The moment you are able to truly believe AND ACCEPT these two facts:

  1. All emotions are short-lived, be it happiness or devastation
  2. At times your happiness means someone else will be sad, and vice-versa so it’s all relative

Two other things occur:

  1. You find that deeper gratitude and joy for the little things comes easier to you
  2. You find it easier to let go and forgive people whom you believe have wronged you

So, this Sunday and always, remain aware of your place in this Universe. Go out, be brave, build your palace, but do it humbly.

Try not to crush others on your pursuit of happiness. And, instead of looking out across your kingdom, look next to you.

Until Next Time,

Take Care,





picture c/o magdalenaniziol.com


“Seasonal” – Take a look at how to stay active and make delicious food choices no matter what the temperature is outside.


It’s June.

The month that brings us the beginning of Summer according to school and lunar calendars, alike.

Triple digit temperatures.

Money flying out of the account towards camps and childcare.

Scheduling conflicts.

Steam coming up off the pavement.

Day trips to the beach that feel like anything but a vacation.


Sand everywhere.

Scorching metal seat belts.

Weekend BBQ’s that end in neighborhood drama, cancelled play dates, and hangovers.

MMMMM, Summer.

Regardless of where you live, days are longer, temperatures are higher, and – let’s just be honest – fuses are likely to be shorter.

With most of the country coming out of the trenches of what was a bitter, harsh winter, the warm, sun-filled days are undoubtedly being welcomed. However, as we just reviewed, Summer brings with it its own set of inconveniences.

Unlike that snap reaction your hand takes when it touches the scalding hot seat belt, some Summer inconveniences, are a little more sneaky.

One such inconvenience, dehydration, is one that that often goes overlooked until it is too late. In Maricopa County, Arizona, for instance, some 2, 000+ people go to the Emergency Room each Summer for physical complications related to heat.

Don’t worry, I’m not going to bore you with more scare-tastic stats.

What I AM going to do is tell you that Mother Nature has given you a gift: The fruits and vegetables that are “in season” in Summer actually have a higher water and electrolyte compositions than those in other seasons.

Pretty awesome how the Universe looks out for us that way.

Top Five Water Fruits

  1. Watermelon
  2. Strawberries
  3. Grapefruit
  4. Canteloupe
  5. Peaches

Top Five Water Vegetables

  1. Cucumbers
  2. Lettuce
  3. Zucchini
  4. Radish
  5. Celery

The most obvious way to get the benefit of these fruits and veggies is to….eat them. Duh.

But, don’t forget about more creative ways!

  1. Slice them up and let them diffuse in your water
  2.  Chop up, puree, and place in ice cube molds; let freeze; use ice cubes in drinks
  3. Slice, chop, cut, rip, tear, throw together into a salad!

Most people think vegetables go in salads. They do, of course.

But fruit in your salad can be a welcomed change, especially in summer. Fruits such as strawberries, blue berries, pears, and melon pair WONDERFULLY with balsamic dressings, feta cheeses, green beans, and other summer salad staples.

While I won’t tell you not to drink alcohol [because we are all adults here, and you can make you own decisions…], there are a few beverage options I would strongly steer you away from. Click Here to find out more.

Stay Cool Misfits,

Yours Truly,

Miss Fit




W.O.W. – FUN FACT FRIDAY 06/12/15

“Fun Fact” – Self-explanatory…


Friday. June 12.

So close to being another Friday the 13th! That would have made for a record-breaking FOUR this year.

While we aren’t breaking records this year for cursed days of the week – we ARE breaking curses for records this week!

Just six days ago, a 37 y.o. jinx was broken in the world of equine lovers and bookies alike –  The Triple Crown.

That’s right – all those Derby Hats and Old-Fashions on the Rocks came through for American Pharaoh and his jockey Victor Espinoza.

American Pharaoh is only the 12th horse to ever secure the Triple Crown and as you can see in the list below – he broke the longest running uncontested spree; the second longest gap being the 25 years between 1948 and 1973.

American Pharaoh is preceded in the “pantheon” [as they call it; who “they” are remains to be revealed…] by the following:

  1. Affirmed [1978]
  2. Seattle Slew[1977]
  3. Secretariat [1973]
  4. Citation [1948]
  5. Assault [1946]
  6. Count Fleet [1943]
  7. Whirlaway [1941]
  8. War Admiral [1937]
  9. Omaha [1935]
  10. Gallant Fox [1930]
  11. Sir Barton [1919]

And, THAT, dear misfits, is your fun fact for this Friday.

Until next time,

Stay Well,

Miss Fit


“Therapeutic” – Gain insight into your Actions [sometimes called ‘behaviors’] and how they may be functioning as a direct result of Thoughts and Feelings


First things first:

No introduction; no context. Just watch this video:

Pretty funny, right?

Well, maybe a touch stupid – depending on whether or not you find animals on the internet to be cute or obnoxious… but, honestly, it’s more entertaining than another damn cat snuggling with a parrot or another #caitlynjenner…

Ok, Ok, don’t get your transsexual panties in a bunch [p.s. what would those look like?] I’m not going to pass judgement on #caitlynjenner, BUT while you were judging those animals for how goofy they acted with those mirrors, did you stop to think about the last time you looked in the mirror?


Not just that pre-selfie-how-does-my-pouty-lip-face-look look in the mirror.

I mean a real, raw, unbridled look.

A look where your purpose is NOT to see how well Sephora* covered up the real you, but rather, a look where your purpose is to determine what you see.

Or, perhaps, what you don’t see.

This is not an easy task.

As you saw in the video, our over-arching mammalian instinct is to be afraid of what we see.

To hide.

To growl.

To ignore entirely.

Either because we don’t recognize the face staring back, or, worse, because we do.

This Therapeutic Thursday, do yourself a kindness. Do not shy away from your reflection.

Do not shy away from looking yourself in your own eyes and asking tough questions. Most importantly, don’t be afraid of the answers you give.

Stand proud.

And text out a selfie if you must.

After all, we evolved with these opposable thumbs for a reason, god-damn it.

Until next time, stay well,

Miss Fit

*sorry guys, that was a female-only reference… #caitlynjenner – let me know if I need to explain…


“Work it Out” – Get over that mid-week hump with the added gusto of a new work out move. Some moves may be borrowed from the Kama Sutra. Possibly.


As we saw last month, strengthening your core is key to overall fitness.

While alot of people know this, they don’t always know how to improve it.  From a personal [and personal training] perspective, it is that one place that always seems to be “in progress” – you know?

There are alot of gimmicky machines and “waist” trainers out there. Products that are said to “melt” your love handles away and “vibrate” your abs into being.

Let me level with you – if this were true, we wouldn’t have nearly as much to talk about after a trip to Walmart or the beach, or god-forbid, that Walmart right next to the beach.

In addition to de-bunking the myth of “easy abs”, you should also be aware that some exercise moves marketed at improving your core are not only largely ineffective but also highly likely to cause injury when not done in proper form.

Today we are highlighting the Weighted Side Bend. Also known as the Dumbbell Side Bend.

Take a look at these pictures:


WhaNotice anything… ?

… aside from the fact that the dude in the last picture looks like he has a T-rex arm?

Doesn’t it sort of look like they are in pain? Even the two that aren’t real people… did you cringe at all when you saw the position of their bodies?

*Newsletter Newsflash*

Even if they don’t look like they are in pain, and even if you’ve done these before and didn’t FEEL pain. Your poor spine – you know that super important cord of nerves, tendons, and bone that works with your brain to make your body work – is hurting.

A few items of which to take note:

  1. This is NOT a natural position for your body to be in
  2. There is never a time in real life [unless executing this move] where you will find yourself tilting your body to the side like this – – -there is NO functional strength benefit
  3. The purpose of the core is to protect your spine by stabilizing itself while your arms and legs conduct motion – – to bend it to the side like this puts undue stress on the spine and all its parts
  4. The addition of weight to this move exacerbates the possibility of injury to your lower back and spine
  5. There are MANY other ways to work your obliques and build up your core that do NOT jeopardize your spine
  6. Trust me – you need your spine

Think of it like this – you need $1,000. You have a job and you know that you could save up the money BUT you have “like nothing to do all day and  like, you need some excitement, because, like, your wi-fi isn’t working…” So clearly, the answer is to rob a bank . That would certainly get the job done. I am, of course, giving you credibility as a criminal and assuming you would not botch the job. But the risk is pretty insane for a measly thousand dollars. Especially when there are other ways.

Have I convinced you?

Ditch the Weighted Spine Destroyers and opt for something much more effective and safe like the side plank. Simply assume position and hold for as long as you can and then switch sides and do the same. No weights needed, no spine damage, AND you are building functional strength in your hip flexors and triceps too.


Doesn’t she look happier??

If you are feeling super strong, try this variation as well.

Questions? Comments?

Comment below or email direct to write.with.ms@gmail.com

Stay Well,

Miss Fit


pictures c/o community.myfitnesspal.com; womenshealthmagazine.com; trophyfitnessclub.com; fitnessmagazine.com; popsugar.com


“Trending” – Every time we turn around there is some other diet that will give us our dream body, some food we simply MUST avoid, or some piece of equipment we MUST buy… stay on top of what’s trending and get tips for thinking critically about marketing ploys.


Hmmmm…trending….what, oh what could there possibly be to talk about?

Does anyone know of anything to talk about? There’s just really nothing going on these days.

Are we still at war?

What happened with those Icing people? Oh, it’s “ISIS”? Well, yes, them too…

Has anyone else died from Ebola?

Wasn’t there something about a deadly respiratory infection…MERS? Like  SARS, but in the Middle East?

And then some big cruise ship crashed and lots of people died and went missing ?

And schools have less funding then ever?

And then there was that pretty important guy… what was his name… the son of that other important guy… the name escapes me – did I hear he died tragically young of brain cancer?

Geez, I’m just not sure.

There hasn’t scarcely been room on any news station or social media platform for anything outside of #caitlynjenner.

Omigosh, that’s right!

Breaking news: A man wanted to become a woman  – and because we have the scientific ability to do it, and he REALLY, REALLY, REALLY wants to do it – we absolutely have to make this happen. Or else, we just haven’t progressed as a civilization. And we might as well bring back slavery. And take away the right to vote.

What’s that you say? We still have slavery ? Men, women, and children are still enslaved?  Oh, well, I mean I don’t SEE any slavery, so that can’t be true.

Oh, and nobody really wants to vote anymore?

Because there’s so much scandal and apathy? And voter turnout has been steadily declining over the years since people died for that Right?


Wait, back to #caitlynjenner.

Who paid for that?

Well, yes, he’s wealthy, so I suppose he did. But what if his only insurance was Medicaid? When it’s tax payer money…Would what he wants still matter?Would you be ok with your money paying for that?

What about if he commits a felony?

Would he go to a woman’s prison?

What if he decides to go back to school – can he attend an All-female university?

Is there a point where his right to choose genders imposes on others’ rights?

Well, this is just all very confusing.

And uncomfortable.

We really shouldn’t think too much about it.

Let’s just go back to checking our live feed on Facebook.

I’m sure someone’s posting a picture of their cat.

That always makes me smile…


“Make it Happen” – Start off the business week with positive reinforcements, tips and tricks for bringing yourself success in your work, your wellness, and your wealth.


So…you stopped smoking, cut out fake sugars, included more vegetables in your meals, and you at least Googled the word “Antioxidant”.

Congratulations! You are on your way to staving off the horrors of  cancer!

But guess what?

There is something that you and about 6 billion other people AREN’T doing that could help protect you from the most common kind of cancer.

First – what is the most common kind of cancer?

I bet you would not be surprised to know that it affects the LARGEST organ of the body…but I bet you would be surprised to know that the largest organ of the body is …

drumroll, please

Your Skin

That’s right. Your Skin is a living, breathing [sort of ] organ and is the largest such organ your body can claim.

Bad news is – cancer claims it too.

According to the Skin Cancer Foundation, 1 in 5 people will battle skin cancer in their lifetime. That’s 20% of the global population. It could very well be higher, but not all areas of the globe track and report medical facts.

In the United States alone, over 5,000,000 people are treated annually for skin cancers ranging from mildly malignant to fatal.

5, 000,000.

And unlike brain cancer, which seems a bit more sneaky and we aren’t totally sure how it is contracted, skin cancer is HIGHLY preventable.

In over 98% of cases, it is caused by over-exposure to the sun. The answer is simple – limit your exposure; and protect yourself when you cannot limit exposure.

Sounds simple, but sometimes it’s not. Especially when looking “tan” is so posh.

Here is a list of things to keep in mind when considering skin protection:

  1. Sun damage can take the form of wrinkles. Super unsexy. And botox can go very, very wrong…
  2. Freckles can hide skin cancer — if you are freckle-filled, make sure you check for changes in size and color of your freckles
  3. Find a dermatologist in your insurance network and get an annual skin check; it takes less than five minutes and you get to wear hilarious paper underwear
  4. Suntan lotion less than SPF 30 is borderline worthless
  5. Make sure your sun tan lotion blocks UVA and UVB rays; sometimes the bottle will also say “broad-spectrum UV protection”, this is also acceptable
  6. Sun tan lotions containing Zinc are the most protective
  7. You CAN get burned when it is overcast outside
  8. You CAN get burned when it is not hot outside
  9. The sun reflects off water and burns you when you are in the pool or ocean
  10. Ladies – wear sunscreen under your make up even if there is SPF in your foundation
  11. Men – don’t be a dude. Real Men Wear sunscreen .
  12. Apply sunscreen no less than 15 mins before heading outside and re-apply about every hour or so, especially if you have rinsed off in the pool, etc

No better time to start than right now #saveyourskin

Make it Happen, misfits!

Until next time,

Stay Well,



questions? comments?

Leave a message below or email direct to write.with.ms@gmail.com


picture c/o womeningovernment.org