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𝙆𝙔 𝙈𝙄𝙇𝙇𝙀𝙍

@iamkymiller

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💪🏻 Certified NASM Fitness & Nutrition Coach

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Love spending time with my niece and nephew. BEST! taken in Missouri by @iamkymiller

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5

2 years ago

Happy Mother’s Day to the BEST Momma on earth @pattypetemiller. You are my superhero. And I can’t be more thankful for you. Love you dearly. by @iamkymiller

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2 years ago

Forearm Fury!

Time to give those forearms some serious love with our power-packed workout. These exercises are your ticket to stronger, more muscular forearms that can handle anything life throws your way.

Workout:
1️⃣ Dumbbell Finger Curls: 3 x 15
2️⃣ Dumbbell Wrist Twists: 3 x 15
3️⃣ Dumbbell Reverse Wrist Curls: 3 x 15
4️⃣ Dumbbell Reverse Curls: 3 x 15

Get ready to unleash the forearm fury and level up your strength game!

#forearmworkout #fitnessmotivation #fitness #exercise

Like. Share. Follow. taken in Fayetteville, Arkansas by @iamkymiller

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3 years ago

Are you ready to take your fitness and recovery to the next level? Let’s dive into why a bedtime protein shake might be the missing piece to your nighttime routine:

1️⃣ Muscle Repair and Growth: We all know that protein is essential for building and repairing muscles. But did you know that sipping on a protein shake before bed provides your body with a steady supply of amino acids throughout the night? This steady drip-feed of nutrients supports muscle recovery and growth while you sleep, helping you wake up feeling stronger and more refreshed.

2️⃣ Curbing Hunger and Boosting Metabolism: If you’ve ever found yourself raiding the kitchen for a midnight snack, a bedtime protein shake might be your new best friend. Protein is incredibly satiating, meaning it keeps you feeling full for longer. Plus, it has a thermic effect, which means it can slightly rev up your metabolism. Say goodbye to those late-night cravings and hello to better control over your calorie intake.

3️⃣ Sleep Soundly with Casein: Ever heard of casein? It’s a slow-digesting protein that’s perfect before bedtime. Why? Because it releases amino acids into your bloodstream gradually, providing your muscles with a constant supply of fuel throughout the night. But that’s not all. Casein also contains tryptophan, a precursor to serotonin, the “feel-good” neurotransmitter. This can promote better sleep quality, helping you wake up feeling truly rested.

So, if you’re looking to optimize muscle recovery, tame those midnight munchies, and enhance your sleep quality, a bedtime protein shake could be your solution. Sweet dreams and fitness goals achieved!

#bedtimeprotein #restisthebest #fitnessjourney #exercise #explorerpage

Like. Share. Follow. by @iamkymiller

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3 years ago

RECIPE IN CAPTION

Ready to simplify your meal prep and tantalize your taste buds? Try out my Soy Ginger Shredded Chicken recipe – a flavorful solution for your weekly meal prep routine. This dish isn’t just about tantalizing your taste buds; it’s a savory journey that hits the bullseye on your health goals.

Ginger, the star of the show, isn’t just a flavor enhancer. It’s a nutritional powerhouse known for its gut-soothing properties. Your stomach will thank you with every bite. And that dash of Sriracha? It’s more than just a kick of heat. It contains capsaicin, a fiery compound that can rev up your metabolism, helping you burn those extra calories.

So, wave goodbye to those bland, uninspiring meals that leave you craving more. Say hello to a dish that transforms healthy eating into an exciting adventure. Your taste buds and your body will both join the applause for this delicious and nutritious dish.

Recipe:

- 1/3 c lite soy sauce
- 1/4 c brown sugar
- 1 TBSP EVOO
- 1 TBSP grated ginger
- Juice of 1 lime
- 3 garlic cloves minced
- 1 TBSP sriracha (if you don’t like spice, start with 1 tsp)
- 2 lbs shredded chicken breast (I did mine in the instant pot)
- sliced green onion for garnish

1. Cook chicken in instant pot 15 mins on high with 30 min natural release
2. Chop and grade veggies for prep
3. Add all ingredients minus chicken and green onion to bowl and mix to make sauce
4. Add sauce to pot and bring to boil
5. Add chicken and bring to boil once more
6. Add slurry (2 TBSP cornstarch with 1/3 cup water) slowly mixing well in between adding parts of slurry. Stir until thickened
7. Remove from burner and serve or portion out for meal prep

5 servings

Macros:
Calories 510
Fat 2g
Carb 9
Protein 52g

#healthyeating #healthyrecipes #dietwhatdiet #cleaneatingrecipe

Like. Share. Follow. by @iamkymiller

177

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3 years ago

What a MONTH October has been. As the leaves are changing, so has my life in so many different areas. Riding the waves and going with the flow. Thankful for family. 💯

#octoberrecap #familytime #thankful

Like. Share. Follow. by @iamkymiller

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3 years ago

Why the kettlebell craze for shoulders, you ask? Well, these cannonballs with handles offer a unique twist to your routine. The offset weight distribution forces your stabilizing muscles to work extra hard, promoting shoulder stability and strength.

Plus, kettlebell exercises engage multiple muscle groups, making your workout more time-efficient. It's all about that functional fitness, baby! So, grab that 'bell and let's sculpt those shoulders from all angles. Your body will thank you.

1. Shoulder to Shoulder Kettlebell Press
2. Kettlebell Press
3. Kettlebell Vertical Row

#kettlebellworkout #kettlebelltraining #kettlebellexercises #shoulderworkout

Like. Share. Follow. by @iamkymiller

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3 years ago

Are you making the most of this versatile piece of gym equipment? Here’s the scoop: When you position yourself facing backward on the Smith Machine, you’re activating those glute fibers for a posterior powerhouse. It’s an excellent choice if you’re targeting that booty. On the flip side, literally, facing the other way puts the emphasis on your quad muscles, giving them a killer workout.
So, which way to go today? It depends on your goals. Experiment with both to build a balanced physique. Your gains, your choice!

#quadexercises #gluteexercises #fitnessaddict

Like. Share. Follow. by @iamkymiller

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3 years ago

Let’s give your chest a world-class workout with the unique ‘Around the World’ exercise! Join me on a journey to sculpt your pecs. No passport required, just a bit of motivation. Your chest will thank you!

*disclaimer: make sure you use a light weight for this exercise and go slow and be very intentional with each rep

Like. Share. Follow. by @iamkymiller

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3 years ago

Craving chocolate? Dive into my Double Chocolate Protein Mug Cake! 🍫 This is the kind of indulgence your taste buds have been dreaming of, with a healthy twist. It’s quick, easy, and packed with protein. Who says you can’t have your cake and eat it too?

Like. Share. Follow. by @iamkymiller

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3 years ago

RECIPE IN CAPTION BELOW

Are you tired of the same old breakfast routine? Time to shake things up with my Protein-Packed Breakfast Meatza! 🍕🥚 It’s not just breakfast; it’s an adventure for your taste buds. No, you’re not dreaming – you can have pizza in the A.M. Dig in.

Servings 4
Recipe:

For Turkey Base:
- 1 lb 93/7 ground turkey
- 1 tsp salt
- 1/2 tsp black pepper
- 3/4 tsp red pepper flakes
- 1/2 tsp smoked paprika

For Gravy:
- 1/4 c green pepper
- 1/4 cup red bell pepper
- 1/3 cup white onion
- 1 TBSP EVOO
- 2 TBSP butter
- 1/8 c flour
- 1 1/2 c milk
- Cajun seasoning to taste (I used salt free slap ya mama)

- 4 eggs
- 1/3 cup fat free cheddar cheese
- 2 TBSP bacon crumbles

1. Chop up veggies and divide 3:1 ratio.
2. Mix up turkey with listed herbs and seasonings
3. Place turkey in lined 9x9 pan and spread out evenly
4. Bake turkey at 425° for 23 mins or until internal temp is 165°
5. Scramble eggs and set aside
6. Sauté 3/4 of your chopped veg with EVOO
7. Once sautéed, add butter and flour, mix well
8. Once mixed, add milk and bring to boil.
9. Once bubbling, reduce heat to low and simmer until the gravy consistency
10. Add Cajun seasoning
11. Once turkey is done cooking, add gravy, egg, cheese, bacon, and remaining chopped veg on top.
12. Broil for 5 mins

#healthybreakfast #proteinbreakfast #breakfastofchampions

Like. Share. Follow. by @iamkymiller

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3 years ago

Don’t have time in the day to squeeze your cardio at the end? Do it during. Do a hiit exercise in between work sets for the opposite half of the body you are lifting heavy for that day. As showed above, I.e. squat paired with weighted pushup rows and incline chest fly paired with reverse lunge high knees. This not only keeps your HR elevated throughout your entire workout, but it will tone your body constantly throughout the week. Try this out, I think you will really enjoy it! 💪🏻

#timemanagementtips #cardioworkout #hiitworkout #protip

Like. Share. Follow. by @iamkymiller

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3 years ago