Miller Built & Co. Nutrition & Fitness

11/19/2025

The holidays are officially here — full of family, food, celebrations, travel, and (let’s be honest) a lot of extra stress. It’s one of the most joyful seasons of the year… and one of the hardest times to stay consistent with healthy habits. I will attest that It Is tough to stay concustejt but my body craves it and feels better with movement than without…

The good news?
You don’t need perfection.
You just need movement — small, simple, consistent movement.

Here’s why keeping exercise in your routine right now matters more than ever:
💛 Why Movement Matters Through the Holidays

1. It helps you manage stress and emotions.
Movement lowers cortisol and boosts serotonin — helping you feel calmer, more focused, and more grounded during a hectic season.

2. It supports digestion and energy.
A little movement before or after big meals helps stabilize blood sugar, boosts digestion, and prevents that heavy, sluggish feeling.

3. It keeps your momentum alive.
Taking “time off” often turns into weeks of restarting. Short workouts keep your habits and confidence strong.

4. It supports strength, metabolism, and sleep.
Even 10–20 minutes helps maintain muscle mass, improves sleep quality, and keeps your metabolism humming.

5. It gives you a moment of peace.
Movement becomes “you time” — a reset button in a season that pulls you in many directions.

See my latest blog post on easy Ideas to Incorporate and a quick workout you can save to your device and repeat a few times a week!

https://www.missyrmiller.com/blog/its-not-the-time-to-lose-momentum-simple-sanity-saving-stay-active-routinesn

See all the Tips here and scroll down to save a Free WORKOUT to your phone!

11/14/2025

30...Warm, crunchy, nourishing, energizing, healthy, hearty, nutrient-packed AND they boost immunity!
Incorporating fibrous veggies and color during the winter months can be so satiating when we add in some warming spices and ingredients that simply speak to the season. I am one that loves a good, hearty salad so I wanted to share some ways that I am going to incorporate more this season. Feel free to modify these how best for your body! If you need dairy-free, make that swap, if you need gluten-free these should all suffice! I’d love to know which one you will try first! Download from our recipe site if you’d like to save as a PDF. Enjoy!

Download all 30 for FREE here: https://app.thatcleanlife.com/shares/311b0a7b-217b-4c0f-85bb-043c301285ce

11/12/2025

3 TIPS for when you just simply, didn't stop at feeling full;)
Yesterday we shared how to help you navigate the holiday season...all the fun, festive events and setting yourself up for success...but you know what, sometimes you will simply overdo it...you will over-indulge and it IS OK! We have to learn to give grace and simply learn from those times when we simply ended up not feeling so great after having too many goodies!

Sometimes we overdo it...sometimes we just need to take a step back and assess the reasons why, and then to make a quick and easy plan to get back on track. While there are many times we can get bogged down by doing too many things...we can also get trapped in the guilt and shame cycle and do nothing...leading to more of that ALL or NOTHING approach. Here, let's focus on 3 main things you can do today if you feel like you need to RESET, in a calming, sustainable way.

See full post here: https://www.missyrmiller.com/blog/re-setting-after-over-indulging-3-main-tips

So, have you had a recent experience where you just had a bit too many goodies and left feeling a bit yuck? Maybe this is more often than you want to admit, that is ok, we are here to listen and help;)

11/11/2025

In prep for the holiday 🎄🦃 season, we began a new series on the blog....and truly, these topics are discussed often and the tips can be applied ALL.THE.TIME!! (the last TIP I share has been SO helpful for many)

🍭🥧🍪🍷 First up, "Enjoying Foods in a Balanced Approach: 9 TIPS on how to include the things you love...that might not always love you back" ;)

See all the tips here: https://www.missyrmiller.com/blog/enjoying-foods-in-a-balanced-approach-9-tips-on-how-to-include-the-things-you-love

I'd love for you to share with us what you find most helpful in navigating your own personal nutrition and overall wellness during the holidays?

Missy Chambers Miller

11/03/2025

So many awesome shout outs from October for team Miller BUILT!

Something important to note…each of these folks had varying life situations this past month…while I’m not sharing personal stories, the most important thing to note is that no matter the hard they were dealing with, they continued to do SOMETHING to care for their health. It may not have been all they wanted to do, but I believe just knowing they weren’t alone may have helped them continue to put one foot in front of the other to maintain some consistency and progress for themselves, physically, emotionally, spiritually…and I LOVE that for them 💜🫶🩷💪🙏

Here goes and also to note-this is only a small snapshot of what was logged as they have most likely ALL achieved SO MUCH more not here!

PB = personal best
WO= work out

Johanna K- it was so good to see her take a long hike 🌄 👟at the beginning of the month…not only was this wonderful for movement but also healing as being in nature often brings 🩷

Stephanie M- 30 mile cycling 🚴‍♀️ badge! And showed that consistency is key to hitting goals..even short bouts can win those badges!!

Michele O- >8 PB’s and clocked an 80 mile walking 👟badge!

Brenda C- continues to attend her new strength 💪and cardio WOs 3 x a week or more and at just >70 YO is my STRONG momma!

Jayne M- oh my! Let’s see…90 miles cycling badge, 80 mile walk badge, 350th WO badge…WOW! Just wow!

Nicki M- >30 new PB’s! 💪 25 hour Strength Training badge!!

Heather W- Continues to get in her WOs while taking on many work-related travel 🧳 duties on the fly ✈️ ! So proud!

Shareese O- Proud of how she is making changes to her overall health and healing! 🫶Walking, meal prepping and planning! November will be more to report, life happenings and she will continue to move in the right direction with support!

Grant P- >9 PB’s and finished another phase of his WO’s while moving into the last Phase of the year…building strength & caring for his back in new ways! 💙💪

Morgan L- finished her 12 week program with a bang! Moving into her membership program to continue on building strength and honing her nutritional intake while in a phase of building her family 💕

Nicole L- Ummmm…she has a big story coming! No pressure, girl! 🫶😉🥰

Haley C- >9 new PB’s and continues to build that muscle, tone and hone her intake to match her needs as a momma & tennis 🎾 player!

Lauren M- >17 new PB’s 💪💚 go girl!!!
Love this learning how to progressively add weight to WO’s!

Nicole G- 25 hour Functional Fitness training badge, 20 hr walking badge, and new PB’s!

Jennifer R- 50 hour Strength 💪Training badge! 10 hour tennis 🎾 badge! And I am SURE much more that I don’t see!

Madelyn M- longest walk 🚶‍♀️💜 logged yippee and continues to prioritize her nutritional health and family needs!

Kari H- proud of how she has stared to get an earlier jumpstart 🌞 on her walking (when needing to sit for work, this is SO helpful!) in fact, 100 miles logged and the longest walk of hers was logged!!! 🙌

Ashlee K- continues to get in her WOs around her full work schedule! 🥰

Heather H- > 200 miles walking logged and badge received!! 🏅

Michelle H- > 200 miles of walking logged and badge received!! 🏅

Student Athletes 🏈 in season gaining & maintaining…you guys are doing fantastic! Moving in to last part of the season, fuel well, rest & recover so your immune system stays in tip top shape while avoiding injury!

And to my folks that are working solely on nutrition 🍎🍗🥗🌮🍫with us…you all have made SO much progress that I just can’t thank you rough for the honor it is to be on this side of your stories, your holistic health & healing journeys 🩷💙💚

Missy Chambers Miller

10/20/2025

😩High chronic stress = high cortisol = higher propensity to store fat in the belly + depressed immune function = no bueno!

Happy Monday!! Check out our latest newsletter below covering more on blood sugar, chronic stress, and immune function with ways to combat using NUTRITION, MOVEMENT & HOLISTIC HEALTH practices!

Newsletter: http://static-promote.weebly.com/share/55c32d84-a1f3-4277-9b19-a2eb3a4c009f

Blog post: https://www.missyrmiller.com/blog/simple-shifts-for-steady-energy-strong-immunity-and-a-calm-mind

Blends to consider: https://1481181.lifestepseo.com/resources/calm--focused-diffuser-blends--recipes

10/13/2025

Happy Monday! This topic is at the core of overall metabolic and immune health...at the CORE! I truly hope that this information helps you understand and start to tackle the blood sugar spikes that will come with this season...because there is such a connection between these spikes, getting ill as well as simple achieving your fitness goals. It does take some strategic planning and thought but if I can do it, & learn from my mistakes that I still make, so can you! Below you will see 2 blog posts and our weekly newsletter link. Subscribe to never miss it in your inbox!

Blog posts:
1. 3 Simple Habits to Balance Blood Sugar Daily
https://www.missyrmiller.com/blog/3-simple-habits-to-balance-blood-sugar-daily

2. Sugar Strength and Sips, Your Immune Health Reset
https://www.missyrmiller.com/blog/sugar-strength-and-sips-your-immune-health-reset

Newsletter Link: http://static-promote.weebly.com/share/5a07b407-b89d-45c0-af8d-a93a9d427442

Missy Chambers Miller