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Miss-e-Trainer (Missy Krempp), Jasper, IN (2025)

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)

09/13/2025

💪 💪 💪
SLIDE NOT SQUEEZE INTO YOUR JEANS!
KEEP GETTING STRONGER!

Got MUSCLE?
We NEED MUSCLE!
Want MUSCLE? :)
Workout SMART! :)

WHY IS PROGRESSIVE OVERLOAD IMPORTANT???

If you lift weights, Lift the amount of weight that challenges you through 6-8 reps. Keep that same weight untill you can do 10-12 reps Round 2. Then increase the weight by 2-3 (most gyms doing have this so you have to go 5 up) and repeat the process!

This is Progressive Overload!!
🔑 Main Ways to Progressive Overload
Increase Weight (Load)
Example: Bench press 80 lbs → 85 lbs → 90 lbs over weeks.
Works best for compound lifts (squat, deadlift, bench, rows).
Increase Reps
Keep the weight the same but add more reps.
Example: Dumbbell curls 12 reps → 14 reps → 16 reps.
Increase Sets
Add another round of the exercise.
Example: 3 sets of squats → 4 sets.
Increase Training Frequency
Work the same muscle group more often (while still recovering).
Example: Train legs 1x/week → 2x/week.
Improve Form / Range of Motion
Making the movement stricter or deeper increases muscle stress.
Example: Pushups with chest to floor vs. partial reps.
Reduce Rest Time
Shorter breaks force the muscle to work under more fatigue.
Example: Rest 90 sec → 60 sec between sets.
Increase Time Under Tension (TUT)
Slow down the rep (especially the lowering/negative phase).
Example: 3-second squat descent instead of dropping fast.
📈 How to Apply Safely
Small increments: Add weight in 2.5–5 lb jumps when possible.
One variable at a time: Don’t increase weight, sets, and frequency all at once.
Track workouts: Keep a log so you see real progress.
Deload when needed: Every 4–6 weeks, take a lighter week to recover.
🏋️ Example (Bicep Curl Progressive Overload)
Week 1: 15 lb × 3 sets × 10 reps
Week 2: 15 lb × 3 sets × 12 reps
Week 3: 17.5 lb × 3 sets × 10 reps
Week 4: 17.5 lb × 4 sets × 10 reps
👉 Over time, you’ve raised volume (total work = weight × reps × sets).

09/12/2025

Good morning!

DAY 5 SLIDE not SQUEEZE into our JEANS week!!

I KNOW as we get to the weekend, it might be getting HARD to stay on TRACK!!!

So let's think simply about this! Aside from our clothes fitting better, think about the LONG TERM HEALTH BENEFITS and IMMEDIATE HEALTH and the WAY WE FEEL!!!!

✅These seven days are used like JUMPER cables for EVERY system in our body.
✅ week we can identify foods that made us feel bad by making better choices.
✅ start to move and realize movement is freeing and helps us to feel ALIVE!!
✅ workout SMARTER not HARDER to maximize our time yet challenge our body CONSISTENTLY.

This week, I took part in a series of naturopathic health webinars that spoke some hard truths. Whoo. It was a wake up call for me!

Each one of us is in control of our own body. And truly only YOU... can turn your OWN health around. Yes YOU! YES ME!

Reminding you that YOU have what it takes and helping YOU stay on track with your health...that is MY job!🔥 🥰

Prudent, preventative, healthy living and doing things that KEEP us from getting sick, fat and fighting disease through food, movement, sleep and hydration...THAT IS IT!

The chronic diseases that are sweeping across the globe and weighing global economies can’t be solved by better medication or medical care. They must be solved STARTING with our forks and moving our body. ⁣Period.
⁣
Food is the biggest cause of chronic disease and the economic burden it places on families, societies and nations. However, food is also the solution. Not just for prevention, but for reversal of even long-standing and difficult to treat chronic diseases. And it works fast. Not in years but in weeks or months. Sometimes even in days.⁣ DAYS!!!!

Movement heals the body and the mind!

AND COMMUNITY IS VITAL! I am surrounded by the most amazing, driven humans at home, my gym, my friends!

WHY IS THIS IMPORTANT??????
⁣
The science is clear on this, non-communicable diseases, it turns out, are very communicable. You are more likely to be overweight if your friends are overweight than if your family is overweight. Your zip code is a bigger determinant of your health and risk of being overweight or diabetic than your genetic code. Depending on your neighborhood, your life expectancy may be 10 to 20 years shorter than folks from another county, city, or state.

So, you and I are in a great place! We do this together!!

09/11/2025

Hello FIT (forever in training) friends! This page isn't allowing me to go LIVE with my SLIDE NOT SQUEEZE INTO OUR JEANS workouts! If you'd like to join me on my business page, just drop a comment below. Thank you...

09/11/2025

Hello Day 4 SLIDE not SQUEEZE into your jeans week!

So I had messages...WHAT DO I EAT? 🙂

Here you go!! I asked CHATGPT. You can even plug in the food you have in your fridge and pantry and CHATGPT will create a menu and recipes for you!! SO SIMPLE!!!!

3-day “lean up fast” meal plan with 3 solid meals per day (no snacks). This keeps things simple, supports fat loss, and still provides enough protein to protect lean muscle.

🥗 3-Day Lean Meal Plan (No Snacks)

DAY 1

Breakfast
3 scrambled eggs + 2 egg whites
1 cup spinach & mushrooms sautéed in olive oil spray
½ avocado
Black coffee or green tea
Lunch
5 oz grilled salmon
1 cup roasted broccoli
½ cup quinoa
Olive oil + lemon
Dinner
5 oz grilled chicken breast
1 cup asparagus
1 small baked sweet potato
DAY 2

Breakfast
¾ cup Greek yogurt (unsweetened, high protein)
1 scoop vanilla protein mixed in
½ cup blueberries
1 tbsp ground flaxseed
Lunch
5 oz lean ground turkey or turkey breast
Big salad: mixed greens, cucumber, tomato, bell pepper
2 tsp olive oil + balsamic vinegar
Dinner
5 oz baked cod or halibut
1 cup roasted Brussels sprouts
½ cup cauliflower rice
DAY 3

Breakfast
2 poached eggs
2 turkey sausage links
1 slice Ezekiel sprouted bread
½ avocado
Lunch
5 oz grilled shrimp
1 cup zucchini noodles with pesto
Side salad with olive oil + lemon
Dinner
5 oz grass-fed steak or bison
1 cup green beans
½ cup roasted butternut squash
⚖️ Key Notes

Protein: ~25–35 g per meal.
Carbs: Clean, moderate (fruit, quinoa, sweet potato, veggies).
Fats: From avocado, olive oil, nuts/seeds in moderation.
Hydration: ~3 L/day water.
Structure: Simple 3 meals → helps calorie control, keeps insulin steady, and supports fat loss.

09/09/2025

Day 2 of SLIDE NOT SQUEEZE into your JEANS by MONDAY!

Firstly, how did day 1 go? PLEASE SHARE!

The way we confidently progress forward is to do a debrief of the past! Figure out what we did good, what we could have done better..and proceed onward toward our goals.

I know it is corny, and a little obvious... but if we want to SEE change...we have to change and embrace changes.

PRO TIP -FOOD: We all have good intentions to eat clean but then...we easily fall off the wagon. Why? Well, we can. Right? There is always abundance of food around that sends us the wrong direction. Our kids have snacks, those brownies in the break room, that pantry is FULL of crunchy salty food.

BUT, what if there were no options around other than food that is fuel??

️LOAD that cart with goodness, bring it home, prepare it so it is FAST FOOD! We went to COSTCO last week and LOADED our cart with nuts, greens, sweet potatoes, asparagus, avocados, blueberries, watermelon, grapes, cherry tomatoes, salmon and organic chicken thighs. Our red meat is in our freezer at home.
️
The MOST important part of this is to have YOUR OWN HEALTHY ZONES!
🔸Takeover one shelf in the fridge; load it with cut up veggies, fruit, quick grab proteins, even salad ready to eat.
🔸Takeover one shelf in the pantry; load it with nuts, oats, flat crackers
🔸Create a bowl on your counter; fruit, avocado, bananas
🔸Keep a freezer shelf of frozen grapes, individually packed leftovers you can use for lunches, bags of frozen veggies, pre chopped onions, garlic...so you are always ready to prepare fast food! 🙂

ONLY PICK FOOD FROM THESE SHELVES BUT LET YOURSELF EAT!

We each have to DECIDE what is most important to us; feeling better, getting healthier and feeling good in the clothes we wear OR the smothered chicken and mashed potatoes. There is nothing wrong with enjoying that BUT we will not reach out goals quite as fast.

PRO TIP- WORKOUTS: We all have intentions to change by moving each day...but...life gets in the way. Trust me...I get it!! Part of this weeks plan is to MOVE MORE! So...
1. Get up and get some of it out of the way. Try to squeeze 20 minutes of lifting in the morning then boom that is done. Sneak in a walk over lunch. Even if it's just part of your 20 minutes, it is going to rev metabolism, improve immunity, tighten and tone and you will FEEL so good!

2. If your evenings are short find a track with lights when it gets dark, get out of your car and walk/jog when you are waiting for Jonny to finish football practice, do it while your dinner is baking in the oven. Sometimes multi-tasking is the only way we can fit it in but it's DONE! Keep a jump rope round or just fake jump/hop! Set your timer, turn on music and go! Don't stop!

I am telling you my 100 Lunges with kettlebell swings is shredding me! It's also been mentally challenging because it does get hard at the end. I am not letting myself off the hook on this one!!! 🙂

Miss-e-Trainer (Missy Krempp)

09/21/2025

09/19/2025

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09/16/2025

09/15/2025

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