Miller Built & Co. Nutrition & Fitness

06/20/2026

Have you struggled with your own nutrition and fitness consistency? 🍎💪

I enjoy learning about the 🧠 and how our habits are shaped….in order to unravel the not so good ones and wire the better ones. If you’ve felt stuck lately, or if you are truly creating lasting change, give this a listen 🩷💙

In today’s episode, you’re going to learn an easy and proven way to...

06/17/2026

I will often tell our nutrition & fitness clients…there is no failure so long as you are consistently asking yourself, “What can I learn from this?” And then the very next day, the very next meal, the very next workout…commit to changing something to feel a little less “messy” than the day before. 🩷💪💜🫶

06/01/2026

Sharing about one of our adult members of MB! Few know the outdoors like her…🌲🪵

She has worked so very hard…and her achievements over the past few weeks have shown that she is dedicated to her goals. While we like to focus on overall body composition, lean mass, body fat %, measurements etc, she hit her initial scale weight goal and her muscles 💪 are getting stronger as evidence of her overall measures! Her before & now pics are 😳☺️🫶!
➡️ She also hit the 40, 50, 60 & 70 mile walking milestone badges & 13 personal bests!


Missy Chambers Miller
Clark Miller

05/26/2026

Important:)

This is a picture of what muscle looks like at 25 vs. 55

Left is healthy dense muscle.

Right is unhealthy muscle with fat marbled like a ribeye.

It's called myosteatosis, and for many people, it is already happening.

One study tracked adults aged 74 and older and found that muscle fat increased by 48.5% in men and 29% in women.

As you get older, fat starts to infiltrate the muscle itself.

This can lead to weaker muscles that look the same on the outside, worse insulin sensitivity, a higher risk of falls and fractures, and a faster decline in your 60s, 70s, and 80s.

Your home scale won't catch this. By the time someone feels it, they have already lost years of function.

The good news is that it is reversible.

The top four things that move the needle are:

1. Getting your body metabolically healthy, stabilizing blood sugar and teaching your body to once again burn fat for fuel

2. Lifting heavy (strength training) three times per week so the muscle stays dense

3. Eating 0.8 to 1 g of protein per pound of body weight (but watching the fat on your protein so it’s not just as many grams of fat as protein or more)

4. Fixing your sleep patterns
As we age, and our body has endured many sleepless nights, it’s crucial to give our body the rest it needs to heal + recover. We need to prioritize a set sleep window, avoid eating 2+ hours before bedtime, and taking at least 30 minutes off of screens before going to sleep.

You can't out supplement this.

The only things that reverse it are strength training, burning off excess fat in the body, and avoiding consuming excess macros (fat + carbs mainly) that cause more fat storage.

05/26/2026

🙏Amen to this! While we are huge advocates for strength 💪training & muscle building, we can’t neglect the power of movement overall for much more than physical health. Often times we will program in “calming walks” for our clients in addition to their programmed weight-lifting workouts, even better if we can do these as day breaks to assist in better sleep & circadian rhythms.
Lunch time & after dinner walks…great too.
And these don’t necessarily have to be the “power” kind…often it’s the mindset and emotional health we are going for here.

🫶Challenge, add in 1 ☀️walk this week and see how you feel!

Missy Chambers Miller

05/17/2026

Strength Builds Confidence...
Sharing a note from our newsletter last week + a quick recipe!

Mother’s Day...last week and every week, we should celebrate the many ways women care for others, but also the importance of caring for themselves. 🌷 I share this because I see it often in my nutrition/holistic health counseling sessions...

Self-care is more than my beloved epsom salt and essential oil baths or spa days...although we all LOVE these!. It’s how confidence is built quietly, consistently, from the inside out.
✨ Self-care creates confidence because:
• You build trust with yourself when you honor your needs
• You feel stronger physically, mentally, and emotionally
• You learn your worth isn’t based only on what you do for others...eye-opening...

✨ Simple self-care that builds confidence:
• Keeping small promises to yourself, what do you need and will you promise to allow yourself that?
• Moving and strengthening your body, exercise is just key:)
• Protecting your peace with healthy boundaries. Do you need to say No? Do you need to click "unfollow"? Do you know that you can still be KIND and protect your needs?

And this message is for ALL women.
For mothers, grandmothers, bonus moms, those longing to be mothers, those grieving, those nurturing others in different ways, and women who have chosen a different path entirely.
Your worth is not defined by motherhood alone although for many, this is one of our greatest callings...

Your strength, care, wisdom, resilience, and presence matter deeply.

Let's celebrate women, not only for what they give to others, but for who they are. 💛

Check out our news every week by subscribing here;)
www.missyRmiller.com

Quick, whole-food, nutrient dense recipe to try...easy, filling...add some lean protein to the top!

05/06/2026

Are you comparing your progress, your journey, your body, your life to others?
When I find myself doing this, it gets me no where, steals my joy…that’s not where I want to live. We can be inspired and that’s a fine line in being very aware of our thoughts…where and what do they lead us to do/think? We are all unique 🌷🪴🌻 & remember in this world of social media & AI, we may not even be seeing “real” pictures and thus comparing ourselves to “unreal” expectations. 🩷🫶💜