Miss-e-Trainer (Missy Krempp)

01/09/2026

Day 4 DETOX and BODY RESET!

Oh my gosh I feel amazing!!! I feel leaner, stronger, lighter and slept like a baby!!

I KNOW that the way that we all see new year new you and resolutions can be VERY overwhelming!!! But it doesn't have to be! I know that you THINK that you have to "diet", exercise a burn, eat less, move more, drink ___ glasses of water...OH MY GOSH SO OVERWHELMING!!

But what if I told you NONE of that stress is necessary!!! You can reach your goals (albeit a little slower) but just making a 1-5% impact on each of the 8 daily habits below!! YES!! That is a 25-40% change per day!!! THAT WILL MOVE THE NEEDLE!!!

These days it seems like you can hack nearly anything to get the most bang for your buck and to gain better speed on your computer or gain information! If only we could hack our own bodies, right?

THIS IS IT! Figure out just how it ticks so that we can feel our best and have our bodies performing optimally all the time. Because we CAN! It is so empowering to KNOW and UNDERSTAND how we each work on the inside???!!! I said EACH because we all are different. "Do you!"

Biohacking is the process of making changes to your lifestyle in order to “hack” your body’s biology and feel your best. You know the saying, “You are what you eat”? That actually applies to humans in a broader sense: everything we put into our bodies like our foods, our thoughts, our physical movement. It all affects how we behave. By biohacking yourself, you can actually transform your body so that you feel more energized, be more productive and, overall, feel like the best possible version of yourself.

[ ](https://www.facebook.com/hashtag/beyourbestyou?__eep__=6&__cft__[0]=AZbLUPE2q19KrufuS6f6YHNWLm7RLcZz9LiDMlEBtNMsqXoLTBYEwWD1oSEvRikhWaCzLC9Ebl9yAB_e-7pRJUOvEYg3BTGDze7lG3WWJpolcon-_QyWkkCiHxkiGW7VCZ8b85YBjfZyoGCmphXRWGn56PEaO6YqbO9bZf71u-5mjCHtE_-NfLcyU7kd4Bmk0-YX5HKa9_u2viybHeryQbNSVjeXjuTOHQsxmWhpsJApqg&__tn__=*NK-y-R).

Making small changes to your lifestyle, giving your body time to adjust and then seeing how you feel...IS how we figure out WHAT works for US! I have always said there is not ONE EATING PLAN or WORKOUT PLAN that works for EVERYONE! We are each different! We have to FIND OUR PLAN through failure and success, trial and error, guidance, education.! And let's be honest, learning that daily effort and never giving up is much more impacting that going hard and quitting!!

It is simple! We stick with the things that work, and ditch the ones that don’t. After all, when it comes to how our body feels, YOU are the expert for YOU, I am the expert for ME!

START today looking at each of these categories and write down what YOU can START and what you can STOP in each category! Each day make effort to get it right! It doesn't have to be perfect but with each day of trying it WILL end up just right because you are going to feel and BE so good...you won't want to stop!

Our body is only as strong as its weakest system...so let's get on the level in all areas that we can!!

01/07/2026

(NOTE: my account was hacked! I am working through it and can't fully post until 1/17)

BUT...I had to try and share! EVERYONE can do this! I LOVE paring back and lighting up my body's systems! THIS WORKS! And...modern technology set it up for me...so easy!

DAY 3 Glycogen Depletion!

It's been SOOOO good!! I feel great! I might go into day 4 but deplete with 15-20K steps on day 3 along with low/no carb!

You can also do glycogen depletion with walking, HIT, and exercise as well! I will share this next week!!

WHY Glycogen Depletion? Easy way to get the body burning FAT! You MUST deplete the stores FIRST then it's GO TIME! Glycogen depletion is a fuel strategy, not a punishment strategy!
Other benefits:
👉Lower glycogen & insulin
👉Improve insulin sensitivity
👉Reduce inflammation & water retention
👉Preserve muscle & energy
👉Avoid cortisol spikes

And ChatGPT set it up for me! I tweaked a lot of it, I am only eating fish, shrimp, eggs. And I kept my daily carb intake below 20g!

🌿 2-Meals-Per-Day Glycogen Depletion Menu

(3 days • low-carb • hormone-protective)

🕰️ EATING WINDOW
Meal 1: Late morning / early afternoon
Meal 2: Early evening
Hydration, electrolytes, tea, and broth allowed between

🥗 DAY 1
🥑 MEAL 1
2 eggs (soft-boiled or scrambled in olive oil)
Large sautéed greens (spinach, kale, zucchini, mushrooms)
½ avocado
Olive oil + sea salt + lemon
Why: Gentle protein, fats, and fiber → begins glycogen drawdown without stress.
🐟 MEAL 2
Salmon (3–4 oz)
Roasted broccoli & cauliflower
Arugula salad with olive oil & vinegar
Optional bone or veggie broth

🥗 DAY 2 (DEEPEST DEPLETION DAY)
🍳 MEAL 1
Veggie omelet:
2 eggs
Mushrooms, onions, herbs
Side of sautéed cabbage or Brussels sprouts
Drizzle olive oil
🫒 MEAL 2
Chicken thigh or tofu (3–4 oz)
Zucchini noodles or roasted asparagus
Olive oil + garlic + herbs
Small handful olives

🥗 DAY 3
🥬 MEAL 1
Greek yogurt (¾–1 cup, plain, full-fat)
Chia or ground flax (1–2 Tbsp)
Cinnamon (no fruit yet)
OR swap with eggs if dairy isn’t ideal
🐠 MEAL 2
Sardines or white fish
Big mixed veggie plate:
Greens, cucumbers, radishes, peppers
Olive oil + lemon dressing

☕ BETWEEN MEALS (ENCOURAGED)
Lemon water
Herbal tea
Black coffee (if tolerated)
Electrolytes (salt + magnesium)

🚫 TEMPORARILY AVOID (JUST THESE 3 DAYS)
Fruit
Grains
Beans/lentils
Sugar or sweeteners
Alcohol

🍠 DAY 4 (IMPORTANT REFEED)
First carbs back:
Sweet potato
Squash
Berries
Cooked oats or rice (small portion)
This locks in insulin sensitivity and prevents rebound fatigue.

🧠 WHY THIS WORKS (ESPECIALLY FOR YOU)
✔ Depletes glycogen gently
✔ Keeps cortisol low
✔ Preserves muscle
✔ Leaves room for vegetables
✔ Aligns with your “lighter eating” philosophy

01/05/2026

Good morning! My page got hacked! I am limited on posting right now. They said it would be clear in the next few days!

I am starting 2026 off with a whole body clean up!

I am cleaning up my house right now, waxing my car, clearing out the file cabinet! Our bodies MUST be on our list!

This is my weekly newsletter! You are welcome to SUBSCRIBE!

Email from Missy Krempp GIVE YOUR BODY A NEW YEAR HEALTHY START! Good morning everyone! THIS is the week! We are cleaning up our home, putting away Christmas, insurance files, organizing closets for t

12/29/2025

Good morning! 🥳🫶🏼☀️

Does anyone here plan to make 2026 their best year yet?

I am exiting 2025 and entering 2026 to become the very best version of myself!

If we have enough who say YES…we can do it together! 🥰

11/27/2025

🍁🦃Happy THANKSGIVING to all of you! 🦃🍁
😀Thank YOU for your support!
😀Thank YOU for saying yes to YOU!
🌎It's a better world when we are all healthy and happy!

Thanksgiving Day Workout
*give thanks to God for the gift of a brand new day
*give thanks to God for the people in our lives
*be mindful and pray for those less fortunate
*enjoy preparing meals for your family
*embrace those you are surrounded by at gatherings
*hug every person you see today, we all need human touch
*be thankful of living in a FREE country and pray for those who are not
*reflect upon the past eleven months
*pray each day in thanksgiving for yesterday and for protection tomorrow

XOXO
Missy

09/21/2025

🥰I had only planned to post on this page occasionally during the week. But I was praying this morning about simplifying my life and thought that I would share.

🫶I believe that God wants us to spend more time doing his work here on earth...walking in our purpose and His will for our lives. But sometimes we are swallowed up by our packed up calendar, overflowing closets and anxiety and stress that comes from too much going on and excess clutter.

I wanted to simplify my life, my thinking, and enhance my purpose. People and things swirl around us, competing for our attention. When we let them have our attention without being intentional, they fill up our life instead of filling up YOU. I needed help discerning what I needed...

The last few months I have been working on purging a home that held five children for 26+ years! WHOA! It's a LOT! AND...I even feel like I did a good job along the way keeping it all going.

I cannot live amongst clutter. It steals my peace for sure. So sometimes it goes in a closet or drawer or storage room where I can't see it.

As I went along this summer from drawer to closet to storage room... I would reread a few pages of this book every morning!! I read it 10 years ago but my life was nuts so not sure it sank in! LOL I think this book really helped to keep things in perspective. I am still not THERE yet...but a work in progress!!

Essentialism: The Disciplined Pursuit of Less

🧐Where to start? Start SMALL!
One drawer
One section of your closet
One Childs rubbermaid tub
One room at a time

The satisfaction and feeling from accomplishing the little tasks WILL keep us motivated to keep going.

❌⭕️❌⭕️
Missy

09/19/2025

Hey FIT (forever in training) friends!!

I’ve had a few of you who follow me ask why I went MIA in 2025! I realized I hadn’t shared my recent journey with you!

I am six months postop, ACL repair!

On 2/14/25 I tore my ACL!! I had played tennis all winter in Florida on Clay Court. I came back to our home in Indiana on February 14, played tennis at our Indoor hardcourt, went for a ball pretty hard and didn’t adjust to not slide. (I also was wearing the wrong shoes) I did get the ball, but my knee felt weird, but I didnt even fall down! Well…it was a Complete tear in the ACL, fractured tibia, torn soleus, and a level one strain to my meniscus.

I had ACL repair, patellar graft surgery on March 7 by the most amazing doctor! I was on crutches for two weeks, down to one crutch for three days, then no crutches at all at Day 17.

I have been on a mission to come back! It has been a full-time job! Every single day for the past six months, I do my exercises, lengthen, strengthen, mobility work…it is my priority. I also do red light therapy, cryotherapy, infrared sauna…all the things! I have two amazing PT’s, who have helped me to reach my goals! I also fill my body with perfect nutrition… Because I am a Ferrari and deserve the best! 🙂

I also surrounded myself with people who have DONE IT and have gone before me! They stayed focused on healing, getting stronger and stayed in the game; mentally, physically, emotionally. This support was a PILAR and MODEL for my comeback story!!!!

I am now back to playing golf, sprinting, Hills, Pickleball, and I’m hitting tennis balls off of machine, but will not be playing on the court with people for a few months yet! I feel great!

This type of surgery…is not for the faint of heart. It takes prayer, patience, and perseverance! There are no shortcuts to a full recovery… But I have learned a lot from this joitnry!

Mostly, I have learned so much about myself! Each day agter surgery I would wake up and ask “ what CAN I do?”

I took online classes, I started to play the piano again, I worked on building my online business, and spent time with family and friends.

I’VE ALWAYS TOLD MY TRAINING PARTICIPANTS THAT JUST BECAUSE WE HAVE ONE FLAT TIRE WE DON’T SLASH THE OTHER THREE! SO RIGHT NOW THE REST OF MY BODY IS IN THE BEST SHAPE OF MY LIFE!

Life has its ups and downs When we experience tough times in life, it will make the good feel great!

Whatever your challenges are, just know that you’re worth the effort! And have what it takes to reach YOUR goals!

It is not easy.
It is lonely.
Challenges test every aspect of our being to get through it!

But at the end of the day we will grow and be the best we’ve ever been

God bless you all…
Missy

09/18/2025

Thankful Thursday!

Oh my goodness I LOVE getting these messages of NON-SCALE victories! THIS makes me happy!!!

And... I am SOOOO thankful for my health!! We can work hard for money, cars, homes, vacations but at the end of our life it's gone.

But when we make effort to STAY healthy it is worth the investment of time because at the end of the day...it's ALL that we have left. ( relationships too, but that is another post)

When I say STAY healthy I mean STAY healthy!

We were born with PERFECT health! Homeostasis is our body’s way of keeping its internal environment stable and balanced, even when the outside environment changes. But when we start injecting, eating food that doesn't serve us, drinking sugar and chemical ladened drinks and even breathing and wearing clothes with dyes chemicals...it has to work harder to stay balanced and sometimes...it doesn't.

So...it IS up to us and only us to do our best in the current state of our food, air, water and the toxic soup we live in to HELP our body to defend itself.

We DO have control of the one thing that CAN defend our health-taking care of our body. :)

09/17/2025

I don't count calories....but👇

💥Reducing belly fat requires you to be in a calorie deficit (e.g. consuming less calories than you burn each week)
💥And 1 pound of body fat a week = a deficit of 3,500 calories 💥 Or 500 calories a day, which is easier to manage 👍😅
(reminder we can also BURN it up with workouts)

So if you don't want to count your calories all day with what you DO eat...just count the SWAPS you make for the better and get to 500 calories cut out daily!!

For me:
I used to dip my spoon in the PB jar but made a great swap to greek yogurt! LOOK at what I saved!!!!!
Peanut Butter → ~95 calories
Plain Greek Yogurt (nonfat) → ~9 calories

If I am trying to lean up and don't need all of the carbs LOOK at WHITE RICE vs. Cauliflower rice!!!
Cooked White Rice (1 cup)-Calories: ~200 kcal
Cauliflower Rice (1 cup)-Calories: ~25 kcal

SHARE YOUR TIPS AND TRICKS TO REDUCE UNNECESSARY CALORIES!

Here are a few more ways you can reduce your calories without even noticing:

1️⃣ Cut out liquid calories 👏👏 That means reducing or avoiding milky/fancy coffees, fruit juices, fizzy drinks, and ALCOHOL!!!🧋🍷

�2️⃣ Swap some of your starchy carbs for salad or veg 👏👏 This will reduce your calories without dropping food volume 🥗🥦🌽

3️⃣ Swap sauces for herbs and spices 👏 No need to have bland food, but mayo/ketchup and sweet chilli sauce etc. can add a shed load of calories to your meals! Whereas herbs and spices have minimal calories 🌶️🌿

4️⃣ Cook with HEALTHIER SPRAY cooking oils 👏 Oil is 100% fat which is the highest calorie macro at 9 calories per gram!! Using 1 cal cooking spray instead will cut your calories down massively! We buy Olive oil spray or put our avocado oil in our own little spritzer!! We don't POUR anymore!

5️⃣ Prepare your own meals from home 👏 This way you can choose your ingredients more carefully and make sensible swaps

IF you need help calculating your calories for fat loss go to CHAT GPT and she figures it out for you!! MORE ON THIS ANOTHER DAY!

09/16/2025

I have been talking to a lot of people who are struggling with midlife belly fat, low energy and body aches. It it TIME to get ahold of ourselves! YOU DESERVE IT!

👉Sometimes it is imbalances in hormones...but sometimes it's not.
👉Sometimes we THINK we are eating healthy and appropriate portions...but sometimes we actually aren't.
👉Sometimes we think we are moving enough...but we often underestimate the effort.

It's time to get honest with ourselves, commit to being consistent with daily nutrition and movement and make YOURSELF a priority.

1️⃣ Lift weights, or lift yourself on most days! You aren't lifting that heavy! The muscles WANT to work and be challenged.
Muscle is your midlife best friend. It protects your bones, boosts metabolism, balances blood sugar, and keeps you strong for the long haul.
2️⃣ Do heart pumping cardio 3x/week-10-15 minutes.
It doesn’t have to be complicated - walk fast, swim, dance, cycle. Anything that gets your heart rate up and makes you feel good.
3️⃣ Zone 2 Walk every day (especially after meals)
Never underestimate it. A 10–15 min walk helps steady blood sugar, eases stress, and supports fat loss. Add a weighted vest for extra challenge.
4️⃣ Build meals around protein, fibre + healthy fats
This power trio keeps you full, fuels your muscles, balances hormones, and stops constant snacking.
5️⃣ Choose whole foods-nothing else.
As oestrogen drops, insulin resistance rises, making belly fat easier to store. Whole, anti-inflammatory foods keep your metabolism working with you, not against you.
6️⃣ Drink more water
Simple but overlooked. Hydration supports energy, recovery, digestion, and even your skin.
7️⃣ Prioritize sleep
Sleep is one of the best fat-loss and recovery tools. Poor sleep = more cravings, less energy, slower progress. Protect it like your workouts.
8️⃣ Cut back on sugar + alcohol
Sugar = crashes, cravings, inflammation. Alcohol hits harder in midlife, disrupting sleep, mood, and recovery. Cutting back changes everything. When we drink our body stops burning fat for 24-72 hours.

09/15/2025

Well, HOW did you do?

Do the jeans fit better?

Did you slide not squeeze into your jeans today?

Mine DEFINITELY feel better on! They were snug around my legs and now...they literally slid on. :)

And if not...we LEARNED A LOT! We MOVED the needle! We are healthier because of our daily habits of clean nutrition, smart movement and improving other lifestyle habits!!

What if we kept going. ONE MORE WEEK of focused attention to what we put in our mouth and effort to build muscle as well as rev cardio fitness????

WHY the jeans???? I will tell you the fit of my clothes keeps me in check!! I am a VERY heavy person. IF I weighed myself on a bathroom scale, I would probably be extremely frustrated. I do use body fat testing and waist/arm/thigh measurements to keep myself in check as well. We ALL need to be staying on top of our fat gain in some way. If nothing else, it keeps us in check and is a baseline.

Measuring our progress by body measurements, body fat composition, FIT TESTING or even the way our jeans and clothes FIT as well as the way we feel is VERY effective as long as we are honest with ourselves. :)

The scale is just not a good indicator of true progress. Yes, 5 lbs of muscle weighs the same as 5 lbs of fat, but the muscle takes up much less space AND is much more attractive. And, as you know, muscle BURNS calories for you ALL DAY LONG!

Give yourself some grace, stay positive...but once a week or so ask yourself the hard questions, take a look in the mirror and take a deep dive into your daily habits and overall health. Staying on top of it means we will NEVER have to fight back for it. :)

XOXO
Missy

09/14/2025

Day 7-SLIDE NOT SQUEEZE INTO YOUR JEANS!

SUNDAY is a LEPTIN reset day for us! YOU can pick ANY DAY of the week. But one day of this is necessary! This is not a CHEAT day...you still eat HEALTHY but we eat MORE CALORIES and MORE BULK. LEPTIN and GHRELIN (hunger hormones) work together but you can work to fix one and then it helps the other!!
WHY???

👉Leptin drops during dieting → When you’re in a calorie deficit, fat cells shrink, and leptin (the hormone that signals satiety and keeps metabolism high) decreases. This can slow fat loss and increase hunger.
👉High-carb refeeds temporarily boost leptin → Eating a surge of clean carbs (not fats) raises leptin levels and thyroid hormones (T3/T4), which can re-stimulate metabolism.
👉Glycogen replenishment → Muscles refill their carbohydrate stores, making workouts stronger and preventing the “flat” look that can come with long-term dieting.

⚖️ HOW IT HELPS FAT LOSS
😀Prevents metabolic slowdown → Keeps your body from adapting too much to low calories.
😀Improves adherence → Knowing you’ll have a carb-up day can make it easier to stick to the plan long-term.
😀Boosts performance → Better training sessions = more calories burned and muscle preserved.

🚨 CAVEATS
🙌THIS is NOT a cheat day → Fats should stay low; calories should come mostly from carbs + lean protein.
🙌Frequency matters → Typically 1x/week (for leaner athletes) or every 2 weeks (for those with more body fat). Too frequent and it slows fat loss; too rare and you miss the metabolic benefit.
🙌Individual response → Some people feel energized and leaner after, others may just gain water weight (which usually drops in 1–2 days).
____________________________________

WHAT TO EAT on a leptin reset day:
This (sometimes called a refeed day) is different from a normal fat-loss day. The goal isn’t simply “low calorie” but rather to:

1. Raise leptin levels (which drop during calorie restriction).
2. Boost thyroid and metabolism.
3. Replenish glycogen so training stays strong.

That means:
👉High clean carbs (sweet potato, rice, fruit, oats). Reminder, small portions of these, but it's denser!!!
👉Moderate protein (still steady ~20–30 g per meal).
👉Lower fat (keep fats minimal on a refeed so calories come mostly from carbs).
🥗 Sample Leptin Reset Day Meal Plan

BREAKFAST

1 cup cooked oatmeal
1 scoop whey or plant protein mixed in
1 banana
Sprinkle of cinnamon & berries
LUNCH

5 oz grilled chicken breast
1 cup white rice or quinoa
1 cup steamed broccoli & carrots
Light soy sauce or lemon
DINNER

5 oz lean fish (cod, tilapia, halibut)
1 medium baked sweet potato
1 cup green beans
Herbs/spices for flavor (skip oils/butter)