“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.


What Is Foam Rolling?


It’s a type of Self-Myofacial Release [SMR] or “self massage”.

NO guys, not that kind of self-massage.

SMR with a foam roller is designed to get ride of adhesion in your muscles and connective tissues by increasing blood flow to the muscles and speeding up recovery times.

Sounds great!


Is it Safe?

Well, yes, but like any thing else, there is a proper way to do it and an improper way to do it.

It has been used by athletic trainers, personal trainers, and even physical therapists for decades, but now that it’s more mainstream, it is important to know what you are doing if you start foam rolling sans professional lead.

Let’s take a look

TOP 5 Mistakes foam-rolling lackeys Make

  1. Rolling directly on pain  

Don’t do it!

If you have a tender spot, especially in your legs, you may cause more damage by keying in on a very sore spot.

First and foremost, know WHY you are sore. If you simply worked out really hard , do yourself a favor by easing away a few centimeters from the actual spot and rolling around it. Remember, all the muscles and tendons in your body are connected, so working out the tension in one area will have a positive impact on those around it.

There is no need to put yourself in undue pain.

If, on the other hand, you are sore because you suspect you injured yourself, it is not recommended you foam roll. Never foam roll on a swollen area. See the “When you should not foam roll” section below for more on this.

2. Rolling really fast

Slow down! I know it’s painful, but the faster you go, the more you increase your chances of causing additional inflammation.  You may find it helpful to use short, slow rolls as oppose to longer ones.

It takes your body a while to recognize it needs to exhale and relax its muscles. Give yourself some space.

Always, always, always continue breathing while you foam roll. Never hold your breathe. Take inventory of your breathe, especially if you are in pain, you will instinctively hold your breathe.

In addition to breathing, make sure you hydrate afterwards, as the process of foam rolling will release toxins and toxins are best carried out of the body with water.

3. Rolling for too long

Bottom line – spend no longer than 20 seconds foam rolling any one area. And spend no longer than 10 minutes foam rolling your body in total.

Mix it up and foam roll different muscle groups as shown in the infograph below.  You can foam roll every day, depending on your level of activity, most people find it most helpful to foam roll every other day.

4. Improper Form

Just like with lifting weights and needing to have proper form in each repetition, there is proper form to foam rolling.

Pay special attention to our friend, let’s call him Ned, in the infograph below. Take note of where his arms are positioned. This is the proper form. For instance, when foam rolling your thighs/quads, your body should be in a plank-like pose.

If your hips are sagging, it will contort your spine and you may injure yourself.

No bueno.

5. Rolling on the No-No spots:

There are a few spots on your body you should never ever foam roll,

  • The front/back of your knees
  • Lower back [below the rib cage]
  • the front of your torso [where all your major organs are]

The infograph below shows the safe places  – take special note of the one that says HIP – it looks like Ned is about to foam roll his lower back. He is not, I assure you. For that move, you would stay on your hip crest and simply rock back and forth just a few inches onto your glutes [butt muscles].

As a general rule, stay on soft tissues and avoid rolling directly on bones, joints, and organs. Your kidneys are easily accessible through your lower back, so this is one of the reasons we do not foam roll on the lower back.

Why You Should Foam Roll

  • The pressure of your body weight in conjunction with the roller gives your muscles a much deeper massage than simply rubbing
  • Contributes to overall relaxation when done properly
  • Increases blood flow which assists in boosting nutrient absorption, range of motion, immunity, and muscle function and recovery
  • Decreases blood pressure and build up of cellular waste/toxins
  • Increases release of serotonin and endorphins  which boosts mood and overall feeling of well-being

When You Should NOT Foam Roll

  • On bare skin that is open, infected, or burned
  • To treat chronic pain from old injuries [without consulting with a doctor]
  • If you have Hemophilia [without consulting with a doctor]
  • If you have eczema, herpes, boils, or otherwise necrotic tissue [without consulting with a doctor]

There you have it, Misfits!

Questions? Comments?

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

Until Next Time,

Stay Well,


MissFit is not responsible for any injuries sustained or perpetuated by those foam rolling properly or improperly. Don’t be that guy.

picture c/o ashleyjameshealth.com

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,



“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 time for college football!

Well, I suppose it’s time for NFL as well…but I don’t care for the NFL, and this is my blog, so … 🙂

Listen, whether you like to sink you dollars into the terribly corrupt non-profit known as the NFL, or whether you prefer to invest your Alma Mater spirit in the  [likely corrupt, but who is counting] good-natured-still-playing-for the-sake-of-playing game of pigskin heralded by those hopeful collegiate players, is really neither here nor there.

I’m not here to change your mind about  football, what I am here to do is make sure you are aware that whether YOUR TEAM wins or loses, you will be getting hosed if you buy into the marketing ploys surrounding this beloved time of year.

And which marketing ploys are those?

You know the ones…

“Buy one pizza, get one for a nickel!”

What a deal! That’s like getting an extra 1000 calories and gaining weight without trying! Jackpot!

“Buy a bucket of chicken and get two 2-liters of soda for free!” 

Hang on, a ‘bucket’ – anything that comes in Size: ‘Bucket’ should be a clue it may be more suited for farm animals than the svelte self we are aiming for, no? And let me assure you that there is nothing “Free” about soda. Unless of course you are trying to save money on cleaning supplies. And also trying to keep your dentist in business and waste your money at the gym…

There’s a better way.

Whether you are a guest or a host, spend some extra time with your friends making some amazing dishes.  You can cook while you are watching Game Day and build some great memories in the meantime. Oh- and- losers do dishes.

Need some ideas on what to make? There are almost 30 amazing recipes to choose from HERE. Everything from simple Guacamole to Poblano-Turkey Sausage Chili, to Creole Deviled Eggs. There’s a little something for everyone.

And of course, free or not, soda is not even the true drink of choice during football season – BEER reigns supreme!

And so does the marketing.

Per serving, even the lightest beer has more calories [and usually more carbs] than it’s alcohol equivalent in liquor or wine.

Obviously, the key word there is, “per serving”.

And also “alcohol equivalent”.

Just as a quick reference, a serving is as follows:

1 beer [12 oz]

1 glass of wine [5 oz]

1 drink of liquor [1. 5 oz]

Both wine and standard liquors/spirits [i.e. Vodka, Run, Whiskey, Tequila, and Gin] have about 100 calories per serving and unless you are drinking very sweet white wine or cotton candy Vodka, you can keep your sugars low.

Beer is a whole other game. Check out the pyramid below to see where your favorite brand stacks up!


Now, I know what you are thinking …some of the beers near the top of pyramid show as having less than 100 calories. Yes… but look at the corresponding percentages… 2.3% ? Here is where that notion of alcoholic equivalence [new vocabulary word!] comes into play:

You would have to drink at LEAST 2-3 of those >100 calories beers in order to feel as good as a glass of wine. At which point you have surpassed the calories in the wine.

For the record, I am as equally biased towards wine as I am towards college football.

Nonetheless, I am also biased towards getting you towards your health goals and not giving up everything you love!

Until next time,

Stay Well and Root for the Clemson Tigers,

Miss Fit



beer pyramid c/o thehealthydrinker.com


“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,



“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


“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.


In a time where TIME seems to be in short supply, and Jack has long since been a dull boy, we all feel like we could use more energy.

From a media and marketing standpoint, we seem to see a bit of a slowdown in the push for energy drinks pumped full of Taurine and chemicals that supposedly give you wings, however, we are seeing more and more companies and even doctor offices offering relief from “brain drain” in the form of a shot.

No, not “a shot” like a vaccination against stress – although… with all the vaccine controversy of late, I would not be surprised to see this in the upcoming years. Big Pharma – if you are reading this, shame on you. It was my idea.

And no, not a “shot” like we are hearing about on the news that resulted in us not being able to watch the Dukes of Hazzard on TV Land.  Cover shows a drawing of a man, who appears to be made of newspaper and is engulfed in flames, standing on top of some books. His right arm is down and holding what appears to be a paper fireman's hat while his left arm is wiping sweat from the brow of his bowed head. Beside the title and author's name in large text, there is a small caption in the upper left-hand corner that reads, Although, trying to make sense of that has indeed caused a mental fatigue of sorts that only those who have read Bradbury’s infamous Fahrenheit 451 may understand.

But a shot – an injection – of blood-stream-ready water-soluble B vitamins.

Specialty nutrition /weight-loss clinics, and doctor offices are offering package deals of multiple bi-weekly shots for hundreds of dollars. The pay-off? You will reportedly feel more energized, focused, and alert. Coupled with your morning through afternoon patronage of Starbucks and your daily dose of Adderall, you could be all energized for only about $300/month. Just a car payment or so. No big deal.

I mean it sounds great. B vitamins are water soluble and having them injected instead of taken orally through capsule or food does mean they are absorbed faster.


Injecting vitamins [or anything else for that matter] does NOT increase your body’s capacity to absorb them. B vitamins, along with Vitamin C and several others, are water-soluble. This means that once your body reaches its capacity to absorb at that time, your kidneys take over and eventually you simply excrete the vitamins along with your urine.

Eating your B vitamins naturally through whole foods, will mean it takes a bit longer for your body to absorb, BUT, this method of slower intake and therefore slower absorption, acts as an “extended release” energy formula for your body. All together this, as compared to the B shots, is like the difference between sipping two cups of java over a several hour period and downing 3 shots of espresso. In the latter, with the shots and the espresso, you are more likely to crash from the energy burst and also likely too piss away good money. Literally.

Oh- and also – B shots are routinely issued into the Gluteus Maximus. And it hurts.

I don’t know about you, but I already consider flushing money down the toilet to be a royal pain in the ass.

I don’t need to sign up for a package deal.

And neither do you.

Wondering which foods have the highest levels of the different B vitamins?

Miss Fit has made this lovely chart for just such an occasion:

B1 thiamine Beef, pork, beans, peas, nuts, whole grains
B2 riboflavin Dairy products, dark, leafy vegetables, beans, nuts
B3 niacin Tuna, poultry, pork, beef, peanuts, mushrooms, sunflower seeds
B5 Pantothenic acid Avocado, broccoli, kale, cabbage, mushrooms, eggs, dairy milk
B6 Pyridoxine, pyridoxal, pryidoxamine Egg yolk, beef, sweet potatoes, melon, whole wheat
B7 biotin Eggs, organ meats [liver, kidney], nuts, peas, beans, chocolate, dairy milk
B9 Folic acid Dark, leafy greens, asparagus, broccoli, Brussel sprouts, citrus fruits, avocados
B12 Cyanocobalamin, methylcobalamin Sardines, salmon, lamb, shrimp, Eggs, spinach

Make sure you check back on Saturday’s Seasonal installment where MissFit will be featuring a wonderfully simple summer salad recipe jam packed with B vitamins, guaranteed not to taste like grass or be a pain in the ass.

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.


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