MissFit – – What the Hell Happened?

Well, Misfits, I owe you all my deepest apologies.

After the Tuesday Sept 8th posting, the rest of the week’s newsletter articles did not publish proper.

I take full responsibility.

$hit happens, right ?

I want to thank each of you who personally emailed and texted me to let me know there was an error.  What an incredible feeling to have you all reach out to me.

You are all the reason I am here, writing and working. I am here to serve you and I’m so sorry that there were some complications this last week.

On a positive note, ll of my clients who reached out will be getting a free session!

As for the newsletter, I figured it would be best to simply release Weds through Sunday starting next week on the 16th.

SO check back and make sure they post!

And, hey, if they don’t, be the first to email me and you get a free session!

Win-win for you whether I’m driven crazy by technology or not!

Not a bad deal in this day and age 🙂

And, remember, I’m always open to requests for articles. If there is something you would like to see written on or about, just shoot me an email at write.with.ms@gmail.com.

No need to be a member to make a request!

Until next time,

Stay Well,



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


Hello dog days of August! And hello to our roommate for the month

The vampire of the insect world: the mosquito.

If any of the following applies to you, you are going to want to continue reading:

  1. You have been told multiple times “oh they [the mosquitoes] just love you! – it’s because you are SO SWEET…”
  2. you have had to wait up stark naked wandering around before falling asleep in order to let your Calamine lotion dry
  3. You have lost at least two sets of sheets to the embarrassing pink stains of Calamine lotion [because the Benadryl made you sleepy]
  4. You have been woken up in the middle of the night in order to itch the additional myriad of bites that seem to have generated while asleep
  5. You have contemplated wearing cloves of garlic around your neck
  6. The day you found quick-dry clear/colorless Calamine lotion at the drug store was an unnaturally exciting day for you
  7. You desperately want to know what it is that spares some people from the hell that is your mosquito-ridden life…

MissFit has some answers!

This is a topic that is near and dear to my heart as I came up with those 7 points above from none other than “personal narrative” as we say.

Let’s take a look at some of the reasons you get bit and then some actions you can take to avoid getting bit!

WHY MOSQUITOES BITE YOU [do the opposite]

  1. You are wearing dark or floral printed clothing
  2. You are standing  near stagnant water [lakes, puddles, dewy grass]
  3. You are wearing scented perfumes, lotions, and cosmetics
  4. You are eating outside with uncovered foods
  5. You are exercising outside [the increased breathing rate causes you to exhale more carbon dioxide and  mosquitoes LOVE carbon dioxide]
  6. You are an adult [related to #5…children emit less carbon dioxide]


You should wear light-colored, plain clothing, stand in the desert, don’t walk, don’t eat, don’t wear lotion, act like a child, and most importantly, don’t breathe.


  1. Stay indoors after 5pm
  2. Use essential oil: Lavender, Citronella, Eucalyptus, garlic – hey that garlic clove necklace wasn’t such a bad idea after all…
  3. Plant bug-repellant vegetation around your home: Tan­sies, Marigolds, Cat­nip, Thai Lemon Grass and Cit­ronella Grass *note this will not prevent you getting bitten when you are away from home

If all else fails, build a bat house. Evidently bats eat about 3, 000 mosquitoes a night…

That is your Season Saturday for this month!

Until next time, Stay well!


Questions? Comments?

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


bat house instructions c/o http://www.michigandnr.com

W.O.W. – FUN FACT FRIDAY 08/14/15

“Fun Fact” – Self-explanatory…


This month’s Fun Fact has little to do with food or nutrition, but offers some Food for Thought.

Did you know that because of Emperor Augustus Caesar, we have the month of “August” and seemingly no rhyme or reason to the number of days in each month?

Allow me to explain:

First and foremost, let’s get one thing clear – we have the month of July thanks to Julius Caesar.

After Julius’s grandnephew Augustus defeated Marc Anthony and Cleopatra and became emperor of Rome, the Roman Senate decided that he too should have a month named after him. Not only did the Senate name a month after Augustus, but it decided that since Julius Caesar’s month [July] had 31 days, Augustus’s month should equal it. This is an important distinction because under the Julian calendar, the months alternated evenly between 30 and 31 days (with the exception of February), which meant the consecutive month of August would only be 30 days long. Because there was concern that the one-day-differential would lead people to believe that Augustus was inferior to Julius in some way, August was lengthened to 31, so that no one could stage that claim.

This one decision radically changed what we now know as the Gregorian Calendar [the one we use today].

To accommodate the change of days in August, two other adjustments were necessary:

  • The extra day needed to inflate the importance of August was taken from February, which originally had 29 days [30 days in a leap year], and was  reduced to 28 days [29 in a leap year].
  • Since the months evenly alternated between 30 and 31 days, adding the extra day to August meant that July, August, and September would all have 31 days. So to avoid three long months in a row, the lengths of the last four months were switched around, giving us 30 days in September, April, June, and November.

There you have it MissFits! Your trivia for this month.  I would love to hear how and when you show off the knowledge, so write me below in the comments and tell me if you were able to work this little gem into conversation this month!


Until next time,

Stay well,



“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.


It’s August, which still means warm temperatures and late-night sunsets for most.

So, why then are we all feeling a little bit…DARK ?

Well, if you’ve been listening to the news, you know we have Mike Pompeo in Kansas to thank for the black cloud – and not just because it’s tornado season.

DARK = Deny Americans the Right to Know Act.

It is a piece of legislation that has bobbed and weaved around for quite some time now, only to resurface thanks to our pal, Mike.

What exactly does Mike wish to deny us knowing exactly?

What exactly we are putting into our bodies. The DARK Act specifically concerns GMO ingredients and their presence in the foods we eat. According to Mike, there is no reason that Americans should need to know when GMO ‘s are present in their foods. No need whatsoever to be told that our already processed foods have been genetically altered in any number of ways. It appears that his strongest case for keeping us in the dark is that the new labeling would be expensive.


How many foods are we talking about, Mike? Are you implying that so many of our foods contain GMO’s that the addition of two words “contains GMO’s”
would send the labeling/packaging folks into despair and drive product cost up to the point where it is not feasible?

Also, Mike, are you implying that most foods containing GMO’s are foods that come in packaging as oppose to fresh fruits and vegetables that would simply have labeling on store bins ?

Mike, I hate to grill you here, but you aren’t making a whole lot of sense – is it possible that you are making global statements because you aren’t entirely sure what genetic modification looks like or means and you think that because you don’t give a hoot, that no one else should either?

Gee, Mike, I don’t know…if there’s nothing wrong with GMO’s then why would you care if certain foods had that labeling?

Is it possible that maybe we don’t fully understand long-term effects [as with most things the FDA condones] and that you are just a teensy-weensy bit afraid of what would happen if the public gets too wise?

You know we have seen this before… try to keep people illiterate so they don’t rise up. I wont go into specifics but I’m pretty sure we know how that usually turns out.

Listen, Mike, I would be willing to concede that maybe GMO labeling is not the most important thing we have going on globally right now, HOWEVER, as a consumer, if there is truly nothing to hide, it stands to reason there should be full disclosure about processing, chemicals, additives, and the like. You putting up these defenses, Mike, makes me feel a bit like you are upset we know too much. And pretty soon we will be too healthy to need constant pharmaceuticals…?

Lastly, there was a time when we didnt have warning labels on cigarette cartons – do you remember that?  I’m truly trying to look out for you, Mike, I wouldn’t want you to make a fool of yourself a few decades from now.

Click here to sign the petition to Oppose the DARK Act

Please note, the first page is the petition, the second page will bring you to a donation page. There is NO requirement to give money in order to sign the petition. Once you have put your name and email on the first page, you have in fact signed the petition.

Stay well,


Question? Comments?

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

MissFit has no affiliation with EWG, Mike Pompeo, or the Republican party in Kansas. She has received no royalties for or against the DARK Act.


“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.


Another Monday!

Hard to believe that it has already been 3 months since we likened poor poor Monday to our Ex-significant other.

Did you know that Monday is slated as the most common day people promise to start eating better?

It’s always “the diet starts on Monday!” And usually, with good intention, the process unfolds…the trip to the grocery store… the buying of fruits and vegetables…the subsequent washing, cutting, and Tupperware-ing of said fruits and vegetables…out comes the juicer…out comes the food scale…the snack-size Ziploc baggies…the lunchbox is dusted off, packed, and you head to bed Sunday night with all the hope, belief, and positive intent in the world that THIS IS YOUR WEEK.

THIS MONDAY is the Monday where it all changes. All those other Mondays were just practice for this Monday.

Sounding familiar?

We are all guilty of it. Or, at the very least, know at least 5 people guilty of it.

Whether today was that Monday for you, or whether you keep hoping that next Monday will be your big break, I encourage you to allow yourself 8 minutes to be inspired by a seemingly unlikely hero: Ernestine Shepherd.

Forget about a new “diet”.  Forget about this constant obsession with “giving up” something in order to be healthy. This Monday, I challenge you to consider all of the ways in which fitness will ENRICH your life, not deprive you.

Focus on a healthy, positive change you can institute that works you towards a lifelong sense of well-being – not a crash course in starvation or deprivation.

MissFits, there is truly no time like the present. Don’t wait for another Monday to make a change. Make it Happen.

Stay well,


Questions? Thoughts?

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


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


Oh Freud. We’ve loved you, we’ve laughed at you, we’ve heralded you once more, all short-lived and swaying in time with popular believes.

It’s not you, Freud, honest…It probably has something to do with our own internal turmoil . Our personal love/hate relationship with ourselves…

How Freudian of us.

Speaking of children and parents and parents trying to raise children while still mourning their own childhood, perhaps it is high time we sit back and ask ourselves – “What is the goal, here?”

As parents we are always trying to instill in our children the realization of our own vision of success and happiness.

As children, we are trying desperately to please our parents and also our friends. All the while trying to figure out who we are amongst a back splash of Media mongers.


It’s no wonder we have higher rates of anxiety and depression than ever before.

Perhaps, instead of lamenting everything we have done or not done or tried to do as parents, as children, or in that hybrid balancing act of being both child to our parents and adult to our children, we should just call a spade a spade. And that is exactly what Jennifer Senior does in her now famous TED talk exposing the high bar of Happiness:

On this Therapeutic Thursday, give yourself the gift of the next 19 minutes and listen.

Stay Well,




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


“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.


I was told recently that I don’t feature enough male-specific articles.

Guys, the more you know about women – the better for you.  MissFit is helping you, you just didnt realize it.

All joking aside, I take my collective client voice seriously, and I want to raise a real male concern:

The guy who chronically skips leg day at the gym.

See guys, I’m trying to help you… There are more Cinderella’s out there than you realize. You don’t want to blow your shot, right?

I didn’t think so.

Whether you are new to leg workouts, or looking to break a plateau, this video from UrbanKick(R) founder Shane Barnard is seriously well done. In under 12 minutes, it features five solid moves that can be increased in difficultly simply by adding more weight and more reps. She hits home on the essentials of form to protect your knees and your spine, so listen closely. All five target the glutes, hamstrings, quads, abductors and adductors , all while strengthening your core. In case this is your first visit, MissFit is all about the Core


Stay Well,




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


“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.



~E.W. Howe


In last month’s newsletter, we took a look at how to protect yourself in the hot summer months from the most common form of cancer…This Monday, we take a look at something equally as epidemic that we influence every single day: Sleep

That little thing we do to close out each day and usher in each new one.

Seems simple enough, right?

And I’m sure your mother told you how important sleep was since the time you were a toddler and she was trying to get you to lay down for a nap?

And up through your teenage years – as she impressed upon you the need for that curfew?

But we fought so hard, didn’t we?

To stay up late, to be COOL, to watch that movie or eaves drop and wait to see if our older sister snuck out to meet that guy…

Seeing as how we started so young with our disdain for sleep, it is most interesting that now as adults, it is listed as the #3 thing we wish we had more of [following only Time and Money – the obvious leaders of that question until the end of our days].

Studies conducted over the last 10 or so years are unanimous in the finding that adequate sleep is ESSENTIAL for maintaining your weight and staving off disease. Sleep is when your body recovers. If your body cannot recover from the day’s activities, your immunity goes down and your Cortisol levels get elevated. Both of which, over time, lend to chronic inflammation and clear pathways to weight gain, depression, fatigue, and those superfluous aches and pains we all love – –  All of which play off of one another to suck a person into a downward spiral of poor health.

No bueno.

But certainly that doesn’t describe any of us – right?

Well – between the late nights spent at work to finish that project, the long days being the Gran Maestro to get the kids to all of their summer activities, and the chunks of time lost to our latest Netflix binge, odds are we are not getting enough sleep.

And neither are one out of four of our friends.

In fact, recent studies reveal that in the United States 25% of adults are consistently not getting enough sleep – a status know as chronic sleep deprivation.

Chronic sleep deprivation has known correlations to all those wonderfully terrible items mentioned above that include but are certainly not limited to weight gain.

So what exactly is “enough” and what does that mean?

Age Group Recommended Hours of Sleep
Newborns 16-18 [including naps]
Preschool-aged 11-12 [including naps]
Adolescent / pre-teen At least 10 per night
Teenager / College -aged At least 9 per night
Adults 7-8 per night [NOT including naps]

Okay, once you stop laughing, re-join me here.


Seven to eight hours.

Of uninterrupted sleep.

We have to stop being heroes. Going on 3-5 hrs of sleep is NOT badass.

It is not cool to pull all-nighters anymore.  It is simply not worth it. Your cognitions and emotions are immediately impacted after just one night of sleep deprivation.

If you currently have habits that involve “winding down” by surfing the internet or watching TV to “fall asleep”, you are robbing yourself of valuable time your body needs to heal.

Those are habits. And they can be broken.

This Monday, after the holiday weekend, as you are likely already looking forward to next weekend so you can “catch up” on sleep – I challenge you not to wait wait until next weekend. Make it Happen THIS Monday.

Tonight. You know you want to.

Get to bed 7.5 hrs before your alarm is set to brrrrrrrrrrrrring you into the new day.

It might seem absurd the first time you do it. But you only get one body. Treat it right.Give it what it needs.


Stay Well,




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

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