Miss-e-Trainer (Missy Krempp)

12/09/2024

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11/28/2024

Happy THANKSGIVING to all of you! 🦃🍂🫶

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, we can DO and BE anything we put our minds and efforts into!

*pray each day in thanksgiving for yesterday and for protection tomorrow

XOXO

Missy

10/23/2024

🚨🚨
I thought that with Halloween and the little SNACK monsters coming into the house...I would try to save as many people as possible!! :)

Ooops...
Did it happen to you?
Did the mini snicker bar in the pretty Halloween candy bowl call your name?
Did it happen?
SO WHAT! Move on! Restart!

But first...think about the next time it might sneak up on you.
WAS IT WORTH IT in that moment?
If yes, then once in a while it's ok.

WAS IT WORTH it when we think about our long term health? It probably wouldn't impact it too much unless we let these little things sneak in daily or weekly. 100 calories a day can add up to 5 - 10 lbs extra per year. And the sugar can FEED the inflammation and candida already in our body.

Annnnyway...
ACTION STEPS FOR A RESTART!

DON'T GIVE OUT HALLOWEEN CANDY!
At our house we pass out waters, pencils, stickers, then it's not around to tempt.

FORGIVE YOURSELF
Don't beat yourself up! Negative self talk is the worse thing we can do. Instead have an adult conversation with YOURSELF. Why did you grab it? How did it taste as you ate it? Did it make you feel bad after? Was it worth it? If the answer was yes...GREAT! Maybe you needed it! But remind yourself that occasional treats are fine but daily or weekly...that will catch up to us.

NUTRTIION: 🌱
After a little slip up, be determined to start over the very next MEAL, actually the next 2-3 meals should be STELLAR!! Healthy protein, healthy fats, veggies. Make a few eggs with a few slices of turkey bacon or turkey sausage and avocado, FLOOD your body with water/electrolytes, pack a VERY healthy lunch. Then next morning, Load the crockpot in the morning with some meat so you are ready for anything.

PLAN:
Be armed, ready and prepared for the next snaccident with pre-portioned/packaged snacks of nuts or fruit, hard boiled eggs. FILL your health SHELVES in your fridge, pantry and desk/car!! And always have a PLAN for dinner so we don't resort to take out or pizza delivery.

WORKOUT: 💪
Even though I don't want to fall into "outrunning a bad diet with exercise" or want you to have the mindset that we workout so that we can eat what we want, in these emergencies...it might give us peace of mind. So Guess what? Your 100 jacks or squat jump burns about 150-200 calories and brings DOWN the blood sugar! SO Do it! The 7 minute workout I shared yesterday burns 150-200 calories. A 20 minute walk can burn 200. Whip out 50 pushups on your kitchen countertop this morning and move through a few yoga poses. DOING the workout will do MORE than burn off the calories from the snaccident...it will change everything inside of YOU! Moving will level the BLOOD SUGAR and will give you confidence too!

10/21/2024

People say…I don’t have time.

Look, I honestly blame myself and the trainer industry for making people think it takes hours and hours to move and add in XL long workoutsto have the body we want. 🤔

Do I love my time in the gym ? Yes.
Do I think a group fitness class is very effective training tool? Yes.
Do I love long walks/runs/sprints? Yes.

But if this isn’t possible for you right now…it’s ok! Let’s just do SOMETHING DAILY!

Minimal Effective Dose Training WORKS! Yes, there is a term for short workouts. It's been studied, continues to be studied and found effective! The study does focus on efficacy of short, quick workouts but also the negative impact that long workouts can have on our bodies short and long term.

*5-10 minutes of stretch/strength in the morning in the kitchen (you have seen the graphic I have shared 100x in nine years) Even if you aren’t working out, warm up for life!

*move in the morning ranging from 20-60 minutes
*slow strength movements, eccentrically focused
*strength segments throughout the day wherever I am-like...pushups in the kitchen, plie' squats at my island
*If I know I will be eating more carbs, maybe wine in the evening or extra sugar I will do a few minutes of strength, pushups, jacks before (YES your body will then absorb all of that better)
*2X per week do a minimum 45-60 minute STRNGTH workout

🤗Why talk about SHORTER workouts? Well, I can SEE and FEEL YOU out there!! People get a little crazy as we close in toward the holiday season! Time is becoming more and more of an issue. We are givers and we take care of everyone else first! It's OK!

🙌🏼BUT there are WAYS! We have WAYS!! And it is PROVEN to work! SO...Find something to DO...anything...for any amount of time so we get the PUMP, feel good, embrace that confidence and then we pat ourselves on the back!

Do this short workout once or twice per day and WATCH your body change! Set your phone timer, turn on music and HO! Have your kids join in!!

💯A little is better than zero! It's a WIN!

👉🏻DISCLAIMER: You do Not have to JUMP! Modify the JACKS and HIGH KNEES!!!! Do YOU!

👉my add on’s: physio ball, weights, weighted vest, rebounder

A simple, fast, high-intensity workout — finished in as little as seven minutes — will produce many of the same benefits as a good run and trip to the weight room.” Several short workouts throughout the day are proven to be just as effective as one long duration workout." Short amounts of exercise can help you get fit, help you stay fit, and help you maintain your health.

10/12/2024

HEALTHY feels LUXURIOUS to me!

10/11/2024

Read.

Go LIFT something!!

10/10/2024

Good morning FIT friends!

I am thankful today for blessings. When so many are suffering, it's just one thing we CAN do. I also try to Find my local truck headed to the Southeast states, I have given $ to Samaritan's Purse....and try to help where I can, at the least I am praying for all!

10/08/2024

So this week, I saw algae appearing around the edge of my pool. It had been a few weeks since I took my water in to get tested. It was just a LITTLE off and BOOM! There it goes. Interestingly, the water itself was STILL beautiful and crystal clear. But the imbalance was impacting the water anyway...we just couldn't see it until it CLUNG to the edges.

SOOOOO...you know what is coming!
🔻🔻🔻🔻🔻

Look, this is not the only metrix to test our health but it is important.

For the last 20 years, Bill and I have been testing our pH (power of hydrogen) in our bodies. Just the little strips in our bathroom. But enough to know. This knowledge alone of our body either being balanced and alkaline or out of balance and acidic truly can depict our level of health. The more I learn about leveling the pH, the more I am worried for the health of the entire world. Look at how the world eats, look at what we drink...all acidic. No wonder there are health issues everywhere. The more I researched an acidic body the more I got scared. There are not many disease or major illness that can survive in an alkaline environment in the body...or it is rare. Our immune systems are weaker than ever and acidosis could be part of the problem...

Bottom line? An over acidic body is a dangerous condition that weakens ALL body systems. It is very common. It gives rise to an internal environment conducive to disease, as opposed to a pH balanced environment which allows normal body function necessary for the body to resist disease. A healthy body maintains adequate alkaline reserves to meet emergency demands. When excess acids must be neutralized our alkaline reserves are depleted leaving the body in a weakened condition.

Are you acidic? You can buy pH strips at any health food store to check. But, do you have signs and symptoms of acidosis?
Headaches
Sleepiness
Confusion
Heartburn
Reflux
Increased Heart Rate
Shortness of Breath
COUGH
Cronic sicknesses

An over acidic body can also cause:
Cardiovascular damage, including the constriction of blood vessels and the reduction of oxygen.
Weight gain, obesity and diabetes.
Bladder and kidney conditions, including kidney stones.
Immune deficiency.
Acceleration of free radical damage, possibly contributing to cancerous mutations.
Hormone concerns.
Premature aging.
Osteoporosis; weak, brittle bones, hip fractures and bone spurs.
Joint pain, aching muscles and lactic acid buildup.
Low energy and chronic fatigue.
Slow digestion and elimination.
Yeast/fungal overgrowth.

Being acidic forces the body to borrow minerals—including calcium, sodium, potassium and magnesium—from vital organs and bones to buffer (neutralize) the acid and safely remove it from the body. Because of this strain, the body can suffer severe and prolonged damage due to high acidity—a condition that may go undetected for years. Acidosis combined with lack of oxygenated blood due to shallow breathing, lack of exercise and dietary factors also inhibit
proper pH balance.

So, ho do we balance pH? EASY---A clean diet. The chart above helps to determine what to eat. It is just a pure, clean diet and exercise. I help my pH also by probiotics which aid my digestion, clean out the GI tract and make the vitamins, minerals and nutrients I DO take more absorbable. THRIVE does this! Just give it a try to get your health, your body and namely your digestion in BALANCE. In just a few weeks, Le-Vel is kicking out a new product BOOST which is greens and other amazing ingredients to help get our bodies to NEUTRAL pH. Whooooooo!

Please research this important issue on your own. I think you will find amazing, yet shocking information that will be motivation to a life-change. I WANT everyone healthy! I WANT everyone giving their family the BEST of them not the rest of them. One by one, I want everyone to make their health...a priority.
XOXO...let's GO!
Missy

10/07/2024

(A test post! If you can see this please comment. I’m making sure they’ve cleaned up the hacker)

MIndset Monday!

"The longer we commit…the cheaper it gets!"

💯 😃 💪 🙌🏻

When I heard this on a podcast recently I was SO happy! 🤩

It is TRUE! I can see, feel and I LIVE it! 🙂

I will NEVER stop doing what I can to help people to see that they we are WORTH investing in their health! I want everyone to feel good in the skin they are in so that we can all LiVE our best LIFE!

Over the years so many have told me that fitness, healthy food and THRIVING...is too expensive.

But when you ask those who did decide to invest in themselves, they will say that they have gained so much!

Their investment has actually saved them 💰
⬇️ Less coffee
⬇️ doctor visits
🚫 no buying a new wardrobe every year to size up
🎉so much saved

Do it! Buy the dumbbells at Walmart, get the gym membership, pay for the Peloton month, get new shoes and darn it...please buy the THRIVE!🤣

WE are all WORTH it! 🙌

09/06/2024

Good morning! This page was hacked/shut down after my post Monday. So I was unable to post. My personal account was also hacked, my name someone else's pic. I am still getting weird PM's on my trainer page threatening to close my account from some robot troll. Once I clean it up fully we will slide not squeeze into our jeans!! :) God bless all...

09/03/2024

Good morning! 🌞
It is September!🌼
Do you know what that means?
WHO wants to 𝗦𝗟𝗜𝗗𝗘 𝗻𝗼𝘁 𝗦𝗤𝗨𝗘𝗘𝗭𝗘 into your jeans this month?

Even though I my mission is to FEEL GREAT, LIVE WELL and BE HEALTHY... I also want to fit in my clothes!

Give me a 🖐👖and an YES if you are IN!
I need 20 comments to light up this page!

(Note: these are 20 year old WIlliam Rast jeans. I keep them around to see if I can still wear them. And who knew they would also come back in style! lol)

04/10/2024

“𝐋𝐞𝐭’𝐬 𝐠𝐞𝐭 𝐚𝐬 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐚𝐬 𝐰𝐞 𝐜𝐚𝐧 𝐚𝐬 𝐟𝐚𝐬𝐭 𝐚𝐬 𝐰𝐞 𝐜𝐚𝐧!”
🏃🏼‍♀️ 🏌️‍♀️ 🎾 🏋🏼‍♀️ 💪🏼 🤸🏼‍♀️ 🥗

I saw a friend post this yesterday, my heart was so sad.
DO NOT WAIT!! MAKE HEALTH A TOP PRIORITY!

We clean our house, we maintain our car.
YOU ARE WORTH IT!

Over the years we have said "we don't have time, it can't be a priority in my life right now." I sure get that. But during covid that theory went RIGHT OUT the window. We had the time, but still didn't do it.

I am seeing a lot of my friends and family retiring and making their health a priority and WOW...the changes in their body, their blood work and health is so inspiring!

YOU CAN TOO! You are worth it! Most of the things that will move the needle take ZERO extra minutes out of our day.