It's no news that we all want to age gracefully...if we don't, we risk losing out on the most precious parts of life, enjoying those around us, and all that we get to do and see. Some of the areas that tend to ail us as we age are bone loss, inflammation, and loss of mobility and loss of muscle mass. 

We CAN take action to slow that process and to feel our best however! 

Here are 5 important nutrition concepts for aging joint & bone health:
    1.    Adequate Protein Intake
    •    Protein helps maintain muscle mass, which supports and protects joints and bones.
    •    Aim for evenly distributed protein throughout the day (about 15-20 grams for snacks-which most adults need nor more than 1 snack/day & 30-50 grams per main meal).
    •    Lean meats, fish, eggs, legumes, quality supplemental shakes, and plant-based proteins are all good sources.
To download my FREE protein supplement guide, go here. 
​
    2.    Calcium & Vitamin D Synergy
    •    Calcium is essential for bone density, while Vitamin D enhances calcium absorption and bone mineralization.
    •    Sources: dairy or fortified alternatives, leafy greens, canned salmon with bones, fortified cereals.
    •    Vitamin D: sunlight, fatty fish, fortified foods, or supplementation if levels are low.

    3.    Omega-3 Fatty Acids for Joint Inflammation
    •    Omega-3s (EPA & DHA) reduce joint stiffness, pain, and inflammation.
    •    Found in fatty fish (salmon, sardines, mackerel), flaxseed, chia seeds, walnuts, or supplements (fish oil or algae oil).

    4.    Antioxidants & Phytonutrients for Cartilage Protection
    •    Vitamins C & E, along with polyphenols, support collagen production and protect against oxidative stress that accelerates joint damage.
    •    Sources: berries, citrus, peppers, leafy greens, green tea, turmeric.
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    5.    Magnesium & Vitamin K for Bone Metabolism
    •    Magnesium helps with bone mineralization and muscle relaxation.
    •    Vitamin K (especially K2) directs calcium into bones and away from arteries.
    •    Sources: nuts, seeds, whole grains, dark leafy greens (Vitamin K1), fermented foods like natto or certain cheeses (Vitamin K2).

Together, these nutrients help slow bone loss, reduce inflammation, and maintain mobility.

• Check out our favorite supplement stack including all the nutrients above, HERE.   You can pick and choose what fits your needs the most and then add on later if you decide to. My suggestion is first start with getting your protein sources in, then use the “food-first” focus rule in regards to getting in adequate nutrients from whole food sources and then lastly, supplement with whole food vitamins and minerals to fill the gaps. 
• Would like a whole host of info on Healthy Aging Tools? Check out this Handbook .

Are you in need of dietary counseling/coaching, with regards to healthy aging and recovery? Reach out to me here by filling out this quick form and I will be in touch! 

Ingredients (Serves 2)

• 2 salmon fillets (5–6 oz each)
• 1 cup cooked quinoa
• 1 cup broccoli florets
• 1 medium sweet potato, cubed
• 1 cup kale, chopped
• 1 tbsp olive oil
• 1 tsp turmeric + ½ tsp black pepper (anti-inflammatory blend)
• Sea salt, to taste

Tahini-Lemon Dressing:

• 2 tbsp tahini
• Juice of 1 lemon
• 1 clove garlic, minced
• 2–3 tbsp warm water (to thin)
• Pinch of salt

Instructions

1. Preheat oven to 400°F (200°C).
2. Toss sweet potato cubes and broccoli with olive oil, turmeric, black pepper, and salt. Roast for 20–25 minutes until tender.
3. While roasting, cook quinoa according to package (about 15 minutes).
4. Pan-sear or bake salmon (400°F for 12–15 minutes) until flaky.
5. Steam or sauté kale lightly in a splash of water until just wilted.
6. Whisk dressing ingredients together until smooth.
7. Assemble bowls: quinoa base → roasted sweet potato & broccoli → kale → salmon on top → drizzle with tahini-lemon dressing.

Nutrition (per serving, approx.)

• Calories: 480
• Protein: 42g
• Carbs: 38g
• Fat: 18g​

Key Nutrients for Joint & Bone Health

• Salmon → rich in omega-3 fatty acids (anti-inflammatory) + vitamin D.
• Quinoa → gluten-free whole grain with magnesium and protein.
• Broccoli & Kale → calcium + vitamin C & vitamin K for bone density.
• Tahini (sesame paste) → calcium, zinc, and healthy fats.
• Lemon → vitamin C for collagen production.

This dinner reduces inflammation, supports bone density, and helps protect cartilage while being balanced and filling. Try it! 

With Love & Strength, Missy 

When learning to fuel our bodies in an effort to have sustained energy throughout the day as well as not ourselves in situations where we may not make the best food choices, most of the time, we can implement the "STRATEGIC" snack! As far as moving towards a well-rounded diet, one that aims to keep blood sugar levels stable, we should stop the majority of "grazing", "snacking" all day long, etc. And we won't have a need for snacking IF we are also paying close attention to our regular meals and meal times. More info on that in other blog posts but today, we are focusing on when you may want to add in a "strategic" snack to help you meet your overall goals! 

What is a “Strategic Snack”? 
A “strategic snack” is a snack that’s chosen with a specific purpose in mind, not just eaten because you’re hungry or because it’s available.
​
It’s a nutritionally intentional mini-meal that supports your goals — whether that’s sustaining energy, stabilizing blood sugar, aiding focus, preventing overeating at the next meal, or boosting workout recovery.

Key Traits of a Strategic Snack

1. Purpose-Driven – You pick it based on why you’re eating (e.g., keeping energy steady between classes, getting in extra protein, or improving focus before a meeting).
2. Macro-Balanced – It has the right balance of protein, carbs, and/or healthy fats for the specific goal.
   • Protein for satiety and muscle support
   • Carbs for quick energy and brain function
   • Fats for sustained fullness
3. Timing-Smart – You eat it at the right moment to prevent dips in performance or mood.
4. Portion-Aware – Just enough to meet the goal without overshooting calorie needs.
5. Convenient & Portable – Easy to grab, store, and eat without a lot of prep.

​To read more, download this FREE guide with recipes and more on WHEN a strategy snack may be helpful for you! 

​Functional fitness is important because it focuses on training your body for real-life movements, not just isolated muscles. Instead of only making you stronger for the gym, it helps you move better, avoid injuries, and stay independent as you age. If you think about it, functional fitness is like strength training to ENJOY life, making sure our bodies work as well in your 80s as they do/did in our younger years:)
Don't we ALL want that?!

LONGEVITY is the goal...this is the key to being able to enjoy and be present for years and years...something I want for everyone!

Here are a few reasons why we see it as such a priority:  
1. Lifting & Carrying

• Functional benefit: Strengthens your core, grip, and back so you can carry heavy grocery bags, laundry baskets, or even kids without hurting your back.
• Example exercise: Farmer’s carry → mimics carrying things in both hands.

2. Getting Up & Down

• Functional benefit: Improves lower body strength and mobility for sitting in a chair, getting off the couch, or rising from the floor without assistance.
• Example exercise: Squats and lunges → mimic standing up and kneeling.

3. Reaching & Overhead Work

• Functional benefit: Strengthens shoulders and core so you can reach for a high shelf, put away dishes, or change a lightbulb without strain.
• Example exercise: Overhead press → builds safe overhead strength.

4. Bending & Picking Things Up

• Functional benefit: Teaches proper hip hinging so you can pick up a dropped object without tweaking your lower back.
• Example exercise: Romanian deadlift → reinforces bending from the hips, not the spine.

5. Twisting & Turning

• Functional benefit: Improves rotational core strength for vacuuming, gardening, turning to check your blind spot while driving, or swinging a racket.
• Example exercise: Bicycle crunch (using a stability ball or on floor) or cable woodchop → trains controlled rotation.

6. Balance & Stability

• Functional benefit: Reduces risk of falls when walking on uneven ground, stepping off curbs, or reaching sideways.
• Example exercise: Single-leg deadlift → challenges balance while strengthening hips and core.

7. Endurance for Chores & Play

• Functional benefit: Improves stamina so you can clean the house, walk long distances, hike, or play with kids without tiring quickly.
• Example exercise: Circuit or HIIT training → combines strength and cardio.

What does Functional Fitness Training look like?! 
Here is a quick guide to cover all the areas of a SOLID program for overall functional fitness...functional wellness! We'll cover 3 days a week...with some ways to progress.

​In conjunction with this plan, walking, gentle movements such as stretching, foam rolling, even classes that focus on gentle movement on rest days, can add some well-roundedness to your entire fitness plan. 

QUICK SNAPSHOT:

• Beginners will use bodyweight/light dumbbells.
• Intermediate can increase weight, reps, or add complexity (e.g., single-leg versions, tempo work, bands).
• Frequency: 3x per week (non-consecutive days) Day A, B & C
• Equipment: Dumbbells, resistance bands, stability ball, optional kettlebell

Day A – Strength & Stability
Warm-Up (5 min)

• March in place or light cardio (1 min)
• Arm circles (30 sec each way)
• Hip circles (30 sec each way)
• Cat-cow stretch (6 reps)
• Bodyweight squats (10 reps)

Workout (Circuit – 3 rounds)

1. Goblet Squat – 10–12 reps (Beginner: bodyweight; Intermediate: dumbbell/kettlebell)
2. Incline Push-Up – 8–10 reps (Intermediate: floor push-up or deficit push-up)
3. Bent-Over Dumbbell Row – 10 reps per side
4. Glute Bridge – 12–15 reps (Intermediate: single-leg)
5. Bird Dog – 8 per side, slow and controlled
6. Farmers Carry – 20–30 sec (Intermediate: heavier weight)

Day B – Hinge, Rotation, & Core
Warm-Up (5 min)

• Jumping jacks or march in place (1 min)
• Shoulder rolls (30 sec each way)
• Walking lunges (6 per leg)
• Standing trunk rotation (10 per side)
• Dead bug (6 per side)

Workout (Circuit – 3 rounds)

1. Romanian Deadlift – 10 reps (Beginner: light dumbbells; Intermediate: heavier weight)
2. Standing Overhead Press – 10 reps
3. Step-Up – 8 per leg (Intermediate: add dumbbells)
4. Bicycle Crunch – 10–12 per side
5. Plank Hold – 20–30 sec (Intermediate: plank with shoulder taps)
6. Suitcase Carry (one side) – 20 sec each hand

Day C – Power, Agility & Endurance (2-3 rounds)
**In between each exercise in the circuit you will be adding in some endurance work to increase heart rate. You can progress from 10 seconds to 20-30 seconds. This may be challenging at the beginning! 

Warm-Up (5 min)

• High knees (30 sec)
• Arm swings (30 sec)
• Side lunges (6 each side)
• World’s greatest stretch (2 each side)

Workout (Circuit – 2-3 rounds)
1. Reverse Lunge to Knee Drive – 8 per leg**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

2. Push-Up to Downward Dog – 8 reps**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

3. Dumbbell Thruster (squat + press) – 8–10 reps**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

4. Band Row – 10–12 reps**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

5. Side Plank – 15–20 sec per side**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

6. Farmer’s Carry with Turns – 20–30 sec**20 seconds of High Knees, Fast Walk/Sprints, Jump Rope (with or without rope)

Progression Guide

• Weeks 1–4 (Beginner):
  • 2 rounds per workout
  • Light weight, focus on form
  • Rest 60–90 sec between rounds
• Weeks 5–8 (Intermediate):
  • 3 rounds per workout
  • Increase weight or reps
  • Add single-leg or unstable versions (e.g., stability ball, BOSU)
  • Rest 45–60 sec between rounds

Cool Down (All Levels, 3–5 min)

• Hamstring stretch (20 sec each)
• Chest opener (20 sec)
• Shoulder cross-body stretch (20 sec each)
• Child’s pose or seated forward fold (30 sec)

 
​YOU GOT THIS!!!!! 
~With Love & STRENGTH, Missy 

It is that time! Let's take some easy steps to plan meals so that we are helping our kiddos and ourselves fuel for success! ​

I  do this on Saturday mornings really quick! 

• My Top Tip is to find 3 options or types of meals that you can rotate out each week especially for your dinner meal (for instance, a sheet pan meal, a one pot/pan meal, a themed meal like (Taco Tuesday which can mean any type of Tex-Mex at the Miller house LOL)...if you can keep breakfast and lunch close to the same each day (focusing on your protein source first), it makes things much easier!
• Don't make it too hard! It does not need to be fancy or even FULLY planned! 
• Check your pantry/fridge first, what do you have?
• What can you base your meals around?
• Make your Meal Plan/schedule, and then make your grocery list.
• Remain flexible and keep the plan fluid just in case schedules change! 

Done! 

Here is your Back-to-School Meal Prep Guide! 
​For Kids, Teachers & Parents | Easy, Protein-Packed | Includes Batch Cooking Tips

BREAKFAST IDEAS (Meal Prep-Friendly)

1. Mini Egg Muffins (Bake & Freeze)
   • Ingredients: Eggs, shredded cheese, diced veggies, cooked bacon or sausage
   • Batch Tip: Make 24, store in freezer, microwave in 30–60 seconds
   • ~6g protein per muffin
2. Freezer-Friendly Protein Pancakes
   • Ingredients: Kodiak Cakes mix (or high-protein pancake mix), bananas or blueberries, egg
   • Batch Tip: Make a double batch and freeze in layers between parchment
   • Serve with nut butter or a boiled egg
   • ~10g protein per 2 small pancakes
3. Protein Smoothie (Grab-and-Blend Packs)
   • Ingredients: Protein powder, banana, spinach, frozen berries, nut butter, almond or dairy milk
   • Batch Tip: Assemble freezer smoothie bags without liquid, dump into blender when ready
   • ~25–30g protein per smoothie
4. Breakfast Burritos (Make Ahead & Freeze)
   • Ingredients: Scrambled eggs, cheese, salsa, cooked sausage or beans, whole wheat tortillas
   • Batch Tip: Wrap in foil individually, freeze, and reheat in toaster or microwave
   • ~20g protein per burrito

LUNCH IDEAS (Kid-Approved & Teacher-Friendly)

1. Turkey & Cheese Pinwheels
   • Ingredients: Whole wheat or low-carb tortillas, sliced turkey, cheese, spinach
   • Serve with: apple slices, baby carrots, hummus or ranch
   • ~18–20g protein per serving
2. Bento Boxes
   • Ingredients: Deli meat or grilled chicken, cheese cubes, crackers, fruit, veggies
   • Batch Tip: Prep 3+ days’ worth of boxes at once
   • Customizable and fun for picky eaters
3. Chicken Pasta Salad
   • Ingredients: Cooked pasta (or chickpea/lentil pasta), diced chicken, chopped veggies, vinaigrette
   • Batch Tip: Cook 2 lbs of chicken on Sunday to use here + in other meals
   • ~25g protein per portion

WEEKDAY DINNER IDEAS (Quick + Batch Protein)

1. Sheet Pan Chicken & Veggies
   • Ingredients: Chicken thighs/breasts, carrots, broccoli, potatoes, olive oil, seasoning
   • Batch Tip: Roast 2–3 lbs of chicken on Sunday for leftovers
   • Serve with a grain or salad
   • ~35g protein per serving
2. Taco Night (Multiple Meals)
   • Ingredients: Ground turkey or beef, taco seasoning, tortillas or lettuce wraps, salsa, avocado
   • Batch Tip: Cook 2–3 lbs seasoned ground meat
   • Use for: tacos, taco salads, burrito bowls
   • ~25–30g protein per serving
3. Quick Stir-Fry
   • Ingredients: Cooked chicken or shrimp, frozen stir-fry veggies, soy sauce, sesame oil, garlic
   • Serve with rice or noodles
   • ~30g protein per serving
   • Batch Tip: Prep protein ahead and freeze veggie packs

BATCH PROTEIN PREP SUGGESTIONS
Chicken Breasts/Thighs:  2–3 lbs (Sheet pan dinners, lunch salads, burritos)
Ground Turkey or Beef : 2–3 lbs (Taco meat, burrito filling, skillet meals)
Breakfast Sausage:  1 lb  (Egg muffins, burritos)
Eggs (whole): 2 dozen (Egg muffins, boiled snacks, breakfast burritos)
Protein Powder:  1 tub (Shakes/Smoothies)

GROCERY LIST
Proteins

• 2–3 lbs chicken breasts or thighs
• 2–3 lbs ground turkey or lean ground beef
• 1 lb breakfast sausage
• 2 dozen eggs
• 1 tub protein powder (whey or plant-based)
• Deli turkey slices
• Cheese (shredded + block or cubes)

Grains & Tortillas

• Whole wheat or low-carb tortillas
• Kodiak Cakes or high-protein pancake mix
• Pasta (whole wheat, chickpea, or lentil)
• Crackers (whole grain or gluten-free)

Fruits & Vegetables

• Bananas
• Berries (frozen + fresh)
• Apples
• Spinach
• Baby carrots
• Broccoli
• Bell peppers
• Frozen stir-fry veggie mix
• Potatoes or sweet potatoes
• Lettuce (for wraps or salads)
• Grape tomatoes
• Cucumbers

Dairy or Alternatives

• Shredded cheese (cheddar or Mexican blend)
• Cheese cubes or string cheese
• Milk or milk alternative (almond, oat, etc.)

Pantry Essentials

• Olive oil
• Salsa
• Nut butter
• Vinaigrette dressing
• Taco seasoning
• Soy sauce or coconut aminos
• Garlic
• Hummus or ranch dip
  
  Taking just a little extra time on the weekends can truly make the week go so much smoother! 
  
  ~With Love and Strength, Missy