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


It’s September, which means we aren’t quite in High Pollen Season – nor are we quite in Flu Season.

So what’s with all the congestion, sniffles, and headaches?


I realize this is hard to believe.

None of us really have anything major going on.

It’s NOT LIKE it’s the first full month of school for parents and children, and college students …

The first full month of football as we discussed in last Tuesday’s article,

Or the last month before the FIVE MONTH stretch of debt-inducing, hangover-prone holidays:

October – Halloween

November – Thanksgiving Eve, Thanksgiving

December – Christmas, Hanukkah, Kwanzaa [respectively]

January – New  Years

February –  Valentine’s Day

Dont even act like Halloween and Valentine’s Day don’t count… you know as well as I do.

Listen, here’s the deal, I know we have heard about stress for eons and it’s something everyone has and no one wants and we all should sleep more and eat better and exercise regularly…


blah blah

But here’s the SIMPLE truth:

When you don’t get enough sleep, your body releases more cortisol [hormone] to help you stay alert …while also reducing white blood cell count [lowering your immunity]….and storing belly fat…

Cortisol also messes with Leptin [another hormone] which increases cravings for unhealthy foods in unhealthy amounts …

When your Cortisol and Leptin levels are too high, it messes with your circadian rhythm so that even when try to sleep you CANT sleep as soundly…which means your body will not get the rest it needs and it will further increase the levels of those two hormones.

If this goes one for several consecutive days, your body will continue to reduce white blood cell count and your fatigue will get worse and you will start to feel that “flu-like” feeling.

Your body is literally trying to get you to slow down, it’s begging you to get into bed and sleep so that it can get back on track.

The take-home message here is that : Your body is in charge 🙂

If you don’t give your body what it needs, it will make changes on a cellular level to get what it needs.

Work with your body, not against it.

It’s the only one you have.

Until Next time,

Stay Well,


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,



“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


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


As promised on Tuesday’s installment of Trending – here is the simple  summer salad recipe [say that 10x fast..] jam-packed with B vitamins:

In addition to the vitamin richness, this salad has two other very “Seasonal things going for it [and you].

1. It has the patriotic red, white, and blue you would expect for July.

2. It is more healthy than anything- ANYTHING- you could get for free at a 7-11 gas station convenience store as they celebrate their namesake today

Simple Summer Salad

  • Difficulty: easy
  • Print


Items Needed

  • 1 cup  green beans, washed and blanched 1-2 minutes
  • 1 cup strawberries, washed and sliced
  • 1/2 cup blueberries, washed, pat dry
  • 1 cup cherry tomatoes, washed and sliced
  • 1 bunch mint leaves, washed, pat dry
  • 1/2 cup crumbled feta cheese
  • 1/2 cup walnuts OR 1/4 cup pistachios, shelled *optional
  • 2 tbsp red wine vinegar
  • 2 tbsp Dijon mustard
  • 2 tsp honey
  • 1/4 cup olive oil
  • sea salt and ground black pepper to taste
  • 1 large cutting board
  • 1 large mixing bowl, 1 small mixing bowl
  • 1 sharp knife


  1. Wash and slice needed fruits and veggies as indicated above, place in large mixing bowl
  2. Make the dressing in the small mixing bowl – combine the vinegar,  mustard, honey, salt/pepper and slowly whisk in oil until mixture is thorough
  3. Toss mint leaves, feta, and nuts [optional] into large mixing bowl
  4. Toss the salad with enough dressing to coat lightly
  5. Serve immediately and enjoy!

Leftovers may be placed in a glass bowl with a tight-sealing lid for up to 4 days in the fridge.

Serves 2+

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

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





“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