Inspired Living With Coach Debbie Miller

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Holt, MI
Inspired Living With Coach Debbie Miller

Helping women over 40 build strong, healthy bodies by improving metabolism, hormones, and gut issues!

FREE GROUP: "Women Thriving in Health and Vitality After 50" � https://bit.ly/2StHN2V

Gut Health Quiz: https://p.bttr.to/2ZuqxxH

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LinkedIn: https://www.linkedin.com/in/coachdebbiemiller/

02/05/2026

This is your 'Busy Day' Baseline (No Tracking Needed)

Not every day is a “meal prep and motivation” kind of day.

Some days are stress, low energy, and you’re just trying to survive. 😅

That’s why you need a baseline — not a perfect plan.

A baseline is what keeps you steady when life gets messy. Here’s a baseline that works for almost everyone:

✅ Protein at 2 meals
✅ Add fruit or veggies once
✅ Water before snacks

That’s it. That’s the win.

This is how you stop the cycle of:

“I fell off… so I might as well give up.”

Nope. You didn’t fall off. You just had a real day.

💬 Which of the three baselines would you like to go with?

02/04/2026

If you fall off after 3 days, you're not broken.

This is one of the most common patterns I see:
✅ Day 1: motivated
✅ Day 2: feeling good
✅ Day 3: still strong…

…and then life hits.

Usually what happens next is:
• Busy again
•You stop planning meals
• You don’t sleep well
• Stress rises
• Cravings get louder

…and suddenly you feel like you “lost it.”

But here’s the truth:
✨ Consistency isn’t a personality trait. It’s a practiced skill.

So instead of trying to do everything, pick ONE habit you can keep even on your hardest day:
✅ water
✅ protein
✅ movement
✅ bedtime routine

Because the habit you can keep on your worst day… becomes your breakthrough habit.

💬 What’s your ONE habit this week? (Pick just one!)

02/03/2026

Dinner isn’t hard because you’re unmotivated.

Dinner is hard because by the end of the day, you’re tired.

You’ve made a thousand decisions. You’re done.

So instead of trying to “be perfect,” try this:
✅ Protein + Fiber + Flavor (10-minute dinner formula)

Why it works:
🥩 Protein keeps you full
🥦 Fiber helps steady cravings
🌶️ Flavor makes it satisfying enough to repeat

Easy examples:
• rotisserie chicken + salad kit
• eggs + veggies + salsa
• tuna + crackers + cucumbers
• leftover protein + frozen veggies + seasoning

You don’t need fancy dinners.

You need repeatable dinners for real life days.

💬 Comment what's your plan for your dinner right now!

02/02/2026

🌿 You don't need to start over, you need a comeback plan.

Most people don’t fail because they “don’t have discipline.”
They fall off because they never learned what to do after a hard moment.

Here’s what usually happens:
You miss one good choice…
Then your brain goes, “Welp… I blew it.”
And suddenly it turns into a full day (or weekend).

✅ One off choice is normal.
✅ Two off choices is still normal.
✅ The only thing that creates a spiral is deciding you’ve “failed,” so you stop trying.

Here’s your gentle rule for this week:

✨ Your next choice is your comeback.

💬 Tell me: What’s your hardest moment to stay consistent? Evenings? Weekends? Stress days?

#

01/30/2026

As the month wraps up, let’s take a moment to celebrate YOU. 🙌 Whether you’ve been focusing on mental health, carving out time for self-care, or simply showing up each day — every step counts.

Take a moment to reflect: What’s one thing I’ve done this month that’s helped me feel more balanced or at peace? Whether it’s learning to say no, adding a walk into your routine, or simply taking moments to breathe, let’s recognize what’s working.

🌿 Let’s Celebrate!

Drop a 🌸 below if you’re proud of your growth this month, no matter how big or small! Let’s lift each other up as we continue this wellness journey together. 🎉

01/29/2026

Stress doesn’t always look dramatic.

Sometimes it shows up as racing thoughts, shallow breathing, or waking up at the same early hour night after night — and that alone can feel exhausting.

✨ If this feels familiar, give yourself permission to soften. Small nourishment habits, gentler boundaries, and slower evenings can help your body feel more supported and at ease.

💡 Tip: Calming herbal teas like chamomile, lemon balm, or peppermint can support relaxation and gently signal to your nervous system that it’s okay to wind down. Sometimes the ritual matters just as much as the tea.

You’re not behind. Your body is asking for care.

💬 Which sign of stress has been showing up for you lately — wired energy, disrupted sleep, or mental overload?

01/28/2026

Did You Know? Magnesium helps you sleep better by relaxing muscles, lowering stress hormones, and increasing melatonin (your natural sleep hormone).

If you struggle to fall asleep or keep waking up at 3am, your body might be asking for a little magnesium support.

✨ Try this calming, real-food snack before bed. It blends magnesium, healthy fats, and natural sweetness to support your nervous system — no supplements needed!

🌙 Bedtime Banana Almond Bites

Ingredients:

1 ripe banana

2 tbsp almond butter

1 tbsp flax or chia seeds

¼ tsp cinnamon

Pinch of salt

Optional: chopped walnuts or honey

Directions:

1. Mash banana in a small bowl

2. Stir in remaining ingredients

3. Chill 10–15 minutes

4. Enjoy 30 mins before bed with a warm, caffeine-free tea

💬 What’s your favorite bedtime snack or sleepy tea? Drop it below — let’s build better nights together.

01/27/2026

Cravings usually get louder when sleep is off.

When you don’t sleep well, your body wakes up already low on energy. So it looks for the quickest fix it can find. That’s why cravings for sugar, salty snacks, or quick carbs tend to hit harder after a rough night. Your brain is just trying to keep you going, not sabotage you.

✨ Supporting better rest can help energy feel steadier, cravings feel calmer, and days feel a lot easier overall.

Try creating a more sleep-friendly environment this week:
📵 Turn off phones at least 30 minutes before bed
🌙 Dim the lights to help your body wind down
🚿 Take a warm shower to signal it’s time to relax

Healthy sleep supports healthier food choices, steadier energy, and a more balanced mood. It’s all connected.

💬 Which bedtime habit do you want to work on first this week?

01/26/2026

Life gets busy, and it’s easy for self-care to slip to the bottom of the list. This is your gentle reminder that even small moments of care can help you feel more balanced and grounded.

Here’s a simple self-care checklist to support you this week 👇
☑️ Take a few slow, deep breaths
☑️ Drink a full glass of water
☑️ Stretch your body for a few minutes
☑️ Listen to a favorite song
☑️ Take a warm bath or shower
☑️ Reflect on your goals or intentions

You don’t have to do everything. Even one checkmark is enough to count as showing up for yourself.

💬 What’s one self-care habit you’d add to this list?

01/23/2026

Too busy to work out? Just take 5 minutes! 💪
Between work, chores, and everything else, it can feel impossible to find time for exercise. But guess what? You don’t need hours — just 5 minutes of movement can boost your energy and improve your mood!

Here are 5 simple exercises you can do anywhere — even while you’re working or doing chores:
1. Shoulder Rolls – Release tension in your neck and shoulders.
2. Jumping Jacks – Get your heart pumping and break a sweat.
3. Seated Neck Roll – Stretch and relax your neck.
4. Hip Circles – Loosen up your hips and lower back.
5. Torso Twists – Relieve tension in your upper body and stretch your spine.

💬 Squeeze in a quick 5-minute stretch session to reset! Which move are you doing today? Drop it below! 👇

01/22/2026

Movement isn’t just about working out hard. It’s about moving in a way that feels good for your body and nourishing it along the way. 🧘

‍Pairing light movement with the right food and hydration can leave you feeling energized, not drained. ⚡️

This Hydration Smoothie is the perfect companion to your light movement session. It’s loaded with natural electrolytes, healthy fats, and muscle-supporting protein to keep you feeling balanced and refreshed.

Ingredients:
1 cup coconut water (natural electrolytes)
½ frozen banana (natural carbs)
1 handful spinach (packed with nutrients)
1 scoop clean protein powder (for muscle recovery)
1 tbsp chia seeds (healthy fats + fiber)
1 tsp honey or stevia (optional sweetness)

Instructions:
1. Add all ingredients to a blender.
2. Blend until smooth.
3. Sip slowly and feel the energy flow back into your body! 🌟

💬 What’s your go-to movement + food combo?
Do you love a quick walk paired with a smoothie, or maybe a few stretches followed by a healthy snack? Share your favorite combo below — I’d love to hear how you fuel both your body and mind! 🌿✨

01/21/2026

💧 “Isn’t water enough? Why add electrolytes?”
Water is essential, but sometimes it needs a little help.
Electrolytes (like sodium, potassium, and magnesium) help your body actually use the water you drink. Without them, hydration doesn’t always reach your cells the way it should.
You might need electrolytes if you’re:
➡ Drinking water but still feeling tired or “blah”
➡ Dealing with headaches, low energy, or tight muscles
➡ Staying active, even gently
➡ Spending time in dry winter air or heated rooms

✨ Electrolytes support hydration at the cellular level, muscle function, and nervous system balance—so energy feels steadier, not drained.

Think of it this way:
Water is the delivery truck. Electrolytes make sure it gets to the right address. 🚚💧

💬 Team plain water or water + electrolytes?

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Holt, MI

Website

https://www.coachdebbiemiller.com/

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