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


“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


“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


W.O.W. – SUNNY SUNDAY 05/17/15

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


“There is no ‘other’ world / I only know what I’ve experienced / You must be hallucinating”

~Persian Poet circa 1200 AD

Strange selection for a “sunny” quote of inspiration you may be thinking…

Well, yes, it is different,  but like most one-liners that have withstood the test of time, this one is chock full of truth from first letter to last.

When was the last time you had a disagreement with someone?

If you could boil down that disagreement to its most base self – the issue would be that the two of you have different opinions on the scenario at hand. How does this happen? Especially with friends or family members we have lived large parts of our lives with?

Seems crazy, right? As a matter of fact, this creates a second layer of frustration to the disagreement because you are often additionally upset that the other person CAN’T see what you see – “How could you possibly have thought this was okay??”

Sound familiar?

At the end of the day, we are all more biologically similar than different BUT when it comes to life experiences and our interpretation of those experiences, we could not be further apart.

Keep this in mind: Even two people surviving the same trauma, attending the same film, or looking at the same piece of art will walk away with entirely different accounts of what they saw, felt, and ultimately believed.

The next time you feel yourself getting upset with someone – remember – they are seeing the world through their lens and you are seeing the world through your lens. One lens is not better than the other. You are simply biased to yours because it is yours. Be mindful that the other person is biased to their own as well.

Before committing to being angry, make an effort to ask questions about how and why they see, taste, touch, hear, and feel what they do. Chances are they think you are hallucinating too.

Stay Well,




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


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


Seasonal Saturday calls for a Seasonal Slideshow!!!


This slideshow requires JavaScript.

Simply hover over the boxed image to join me on my bike ride!

It’s May, ya’ll and that means that we are approaching those hot, humid, possibly hot and humid dog days of summer.

With days getting longer and temperatures staying away from freezing [unless you are in Colorado and got that freak snow storm last week…], May is the perfect time to get in some extra steps or miles before you have the “It’s too hot” excuse. Or maybe you need to walk off that last meal we heard about on Tuesday

Going for a stroll or leisurely bike ride after dinner can be a great way to catch some beautiful images on your camera as the sun starts to set and – better yet – light movement after taking in a meal has been shown to aide digestion. Double Win.


So get out there Misfits!

Enjoy the sun and warmer temperatures. Don’t forget your sunscreen.


Stay Well,




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

MissFit is not respsonsible for any sun damage occurred while participating in the outdoors as referenced on this website.


W.O.W. – FUN FACT FRIDAY 05/15/15

“Fun Fact” – Self-explanatory…


It’s that time again!

Time to learn something you didn’t know – or, in the case of this month’s topic, maybe time to be reminded of something you would rather forget…


You’ve heard it confirmed from the diabetes advocates.

You’ve heard it heralded from the Diet Coke and Splenda advocates**.

You’ve heard it [on repeat] from the Paleo advocates.

You’ve read the articles and watched the videos… but you still STILL aren’t sure what to believe.

Well here’s one more thought to chew on:

Current research being done at the University of California at San Francisco is showing that sugar – especially that found in soft drinks with other chemicals – actually impacts your body at the genome-level by shortening telomeres, which are the DNA components related to lifespan.

Shorter telomeres = shorter lifespan of cells = shorter lifespan of human made up of cells.

Interested in cutting back on sugar?
The very first step is to start reading food labels.

Or, you know, eating foods that don’t come in plastic packaging like fruits and vegetables 🙂

Assuming you opt primarily for the ‘read food label’ option, be aware that Sugar is  like a sneaky fugitive, it has over 50 aliases:

  • barley malt
  • beet sugar
  • brown sugar
  • buttered syrup
  • cane-juice crystals
  • cane sugar
  • caramel
  • carob syrup
  • corn syrup
  • corn syrup solids
  • date sugar
  • dextran
  • dextrose
  • diatase
  • diastatic malt
  • ethyl maltol
  • fructose
  • fruit juice
  • fruit juice concentrate
  • glucose
  • glucose solids
  • golden sugar
  • golden syrup
  • grape sugar
  • high-fructose corn syrup
  • honey
  • invert sugar
  • lactose
  • malt syrup
  • maltodextrin
  • maltose
  • mannitol
  • molasses
  • raw sugar
  • refiner’s syrup
  • sorbitol
  • sorghum syrup
  • sucrose
  • sugar
  • turbinado sugar
  • yellow sugar


**fake sugars are NOT less harmful; they are chemicals that your body sees as foreign, causing cellular mutations to try to adapt to them. BTW… cancer is just a fancy word for cellular mutations…


Stay Well,




Comment 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


Feeling down?

Does it seem like all of your Facebook friends are getting engaged, having adorable children, going on sweet vacations, buying homes and just generally living it up?

Don’t they work 10 hrs days like you do?

Who has time to actually MAKE everything they see on Pinterest?

Who has time to money for all of these endeavors?

What a blow.


If you answered “Yes” to any of the above questions – step away from the Social Media PRONTO.


“but MissFit! I could not possibly survive without my beloved Facebook stalking rituals and Twitter feeds!? What if my girl/boy friend is commenting on someone else’s page? I wont know to be mad at him/her!  What if I miss Bruce Jenner updates?!?”

uh huh…

Let’s put it this way:


Will Survive

The stats are in.  Most people look at their phones on average every 15 mins.

Let assume you are awake for approximately 18 hrs [meaning you are sleeping about 6hrs], that means you are looking at your phone *72* times a day.

Filling your mind with hopes, dreams, and comparisons to other people. All of which leaves you feeling behind the times and like a loser who is apparently failing at life.

Now, that may be a slight exaggeration, but if you are feeling down on yourself, I honestly recommend reducing your time spent on Social Media. Statistically speaking, people use Social Media primarily to boast about themselves and their lives. When you see someone’s page, it is a skewed peek into their lives.

No one’s life is perfect. No matter who many “likes”their last Selfie got.

Take a step back.

Quite “should-ing” on yourself….”I should be doing this or that”

Decide what YOU want. What YOUR goals are.

Then use one of those 72 times you look at your phone to Google something productive that actually moves you toward that goal.


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.


If you are going to focus on just one place in the whole body to improve performance and endurance, the indisputable answer is THE CORE

Today’s features move works exactly that.

It is known by a few different names. Some call it the “Reverse Superman Crunch”, others call it the “X-Crunch” or “Starfish Crunch”.

Whatever you call it, it will have Superman, your Ex, and those starfish jealous of your abs.

c/o triathlon.competitor.com

c/o triathlon.competitor.com


As you can see, it’s not a very complex move, but it pack a punch in all the right places for building your Core.

The image on the left is your starting position.  You should return to the starting position after each “crunch”.  Make sure to keep your arms as shown in the image – trust me – they will want to be in different places to help leverage you up. Do your best to isolate your core muscles and use only them to propel your body upwards.

Make sure you are lifting your torso to meet your leg –  50/50

[You should come up on the back of your pelvic ridge if you are doing it correctly]

It is easier if you move your leg 80 % of the way and only lift your torso 20%. But to fully engage your core, aim for the 50/50 meet half way!

Do 5 crunches reaching your RIGHT hand to your LEFT foot and then do 5 crunches the opposite way – reaching your LEFT hand to your RIGHT foot.

Remember to come all the way back down and relax your muscles before tightening them again.

Five on each side as described is a “Rep”.

Work your way up to doing 10 reps.

In case you ALREADY have superman abs, for an added challenge, try laying on a BOSU ball instead of the flat ground. The curved side of the ball will increase your available “crunch range” and deepen the stretch of muscle fibers.

Go Work it Out!

Stay Well,




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


Trending, Trending, read all about it!

Aside from all of the non-news worthy items that are trending these days [i.e. Kardashian family drama, Miley Cyrus’ wardrobe, and #anything&everything], there does appear to be a trend catching on at local restaurants and diners – Calorie Counts.

That’s right – hundreds of restaurants around the nation are beginning to post Calorie Counts for their food and beverage options.

This is wonderful for people who are in the business of counting calories – but, generally speaking, are people really looking ? And do they care?

Think about it – do you ?

While you are thinking of your answer, let’s try this on for size: instead of focusing on the number of calories something has, try looking at in terms of how much [ insert activity of choice here] you would have to do to burn off that food or beverage choice.

Just for kicks, lets take a look at a few options. Keep in mind, based on your age and body composition, this data will vary, but unless you are very young or very old, it will be comparable enough to get the idea. For the purposes of this activity, the miles must be run at about 6 mph.


Starbucks Double Chocolate Chip Creme Frappuccino [500 calories] = run for 40 minutes

McDonald’s Bacon Clubhouse Burger [780 calories] = run for 60 minutes

Pizza Hut Stuffed Crust Pepperoni Lovers Pizza, 2 slices [880 calories] = run for 1.5 hrs

KFC Original Recipe Meal [1,200 calories] = run until you cross state lines.



If you are thinking “yes well, I don’t eat any of those things”…  Take a look at the calorie count, and know that whether your calories come from McDonalds, Burger King, or that fancy Bistro with the locally grown cheeses that make organic fettuccine alfredo…calories are calories.

Nutrition, aside, calories are simply units of energy. That is why it makes sense to think of how much energy you would have to use up to negate the energy you took in.

Confusing enough?

Perhaps, like MissFit, you are a visual learner. Let’s take a look at this video to understand more. Pay close attention to the first 2 minutes. If you like science, stay tuned for the rest, and if you are feeling like the A student, watch some of the associated videos!

Here’s what’s Trending now:



“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.


“Just another Manic Monday…Wish it was Sunday..’cause that’s my fun day…”

Poor Monday. Unless you are a Federal Holiday here in the States, we REALLY do not like you.

You represent the start of the work week and, like that last douchebag we dated, you always, always, always come too quickly.


Seriously though, Mondays tend to be synonymous with stress and for good reason… There are those few things you need to finish up from last Friday that just didnt seem important as Happy Hour got nearer and nearer..meanwhile, plans need to be set and executed for the week.  Not to mention, if you are in any type of a Sales job, Mondays can seem especially defeating because even if you had the week of your life last Friday, you start back at ground zero on Monday.

So what gives?

Are we just supposed to accept that Mondays both suck and blow?

that was for you guys, after I dissed you up there 🙂


There is another answer!

Mondays, stress and all, hold the power to help you live longer…

I am inviting Miss Kelly McGonigal  to share her theory with you all.

Take a watch and Make It Happen:


Stay Well,




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