Tips for Healthy Holiday Travel

People often say that travel is one of the hardest times to maintain their health and wellness. Add in Thanksgiving or another holiday, and many people just give up altogether.

They may do this because they:

  • Think it’s too hard.
  • Think they will feel deprived.
  • Think that they will impose on or disappoint family if they take care of themselves or skip dishes their loved one worked hard to prepare.
  • Think that it’s just one time a year so what’s the harm?
  • Think that there’s just too much temptation around and they aren’t strong enough to withstand it.
  • Etc.

Do you get that these are just thoughts that you keep thinking?

What if:

  • It’s easier than you currently believe?
  • You can eat everything you really want and still stay on track?
  • You are actually setting a positive example for your family?
  • Your self-confidence shoots through the roof when you follow your wellness plan?
  • You are much stronger than you can possibly imagine?

Here are some tips that will help you stay on track while traveling for the holidays—or any time of year.

Prepare for a Snack Attack

One of the worst things you can do is not eat all day in preparation for a big meal. You are guaranteed that you will overeat and physically pay the price later.

Instead, eat small, frequent meals throughout the day to keep your energy level high and hunger at bay. To do this, you may need to plan ahead and bring some snacks from home. These could include:

  • A baggie of various nuts and dried fruit for a quick and easy trail mix.
  • A stash of protein bars or home-made healthy treats. (One of my favorite road treats are some healthy oatmeal and peanut butter cookies that have no refined sugar and no added oil. See recipe below.)
  • If you have access to a refrigerator, bring along some fat free Greek yogurt, low-fat cheese, and anything else that you might want that needs refrigeration. Often hotels can put a mini-fridge in your room for a small additional fee. This expands the quality and type of snacks you can take if you are driving, or that you can get at a local grocery store once you arrive.

Drink Lots of Water

You need a lot of extra water while traveling. Bringing a refillable bottle is an easy solution. If you don’t like the taste of the tap water, buy bottled water.

If you forget your reusable bottle, just buy a bottle of water and refill it. And skip–or if that will make you feel deprived–go easy on the alcohol, which just dehydrates you further and will result in a wicked hangover the next day.

Eat Only What You Really Love

You may feel like its “polite” to eat a little bit of everything. But all that’s doing is keeping you from truly enjoying the foods that you love—and potentially packing on pounds. Most people aren’t paying that much attention to what you are putting on your plate, so pick the one or two items that you truly love and would feel deprived if you weren’t eating.

Then really savor them. You’ll discover that it’s the first few bites that are packed with the most flavor. When you truly focus on and enjoy those first bites you are more satisfied and can keep your portions small.

And if Aunt Martha complains that you aren’t eating her green bean casserole, tell her you really want to savor it and pack up a serving to eat later–or not! You are empowered to choose what you put into your body.

Scope Our Nearby Restaurants

More and more families are heading out for Thanksgiving dinner. Whether you lean towards big chains, or like to sample the local cuisine, the Internet is a great resource for checking out restaurants while on the road.

If you can, check out the on-line menu before you head to dinner so you have planned what you’re going to order. This way, you’ll be less swayed by passing entrees, delicious smells, the bread basket, and a growling tummy to order something less healthy when the waiter finally arrives.

Pack the Pie

After such a big meal, more than a bite of the pumpkin pie will just make you over-full—and pack in more calories than your body needs. Pack up the rest of your piece to eat a few hours later, or even the next day. I promise everyone else will wish they had pie later, too.

Pack Your Workout Clothes

You may not be able to get in your normal workout, but the important thing is to maintain you habit of moving your body.

With a little creativity and flexibility you can absolutely get in a workout—often without even leaving your room. Not only will you feel better, but it’s easier to get right back into your normal routine if you’ve at least done something while on the road.

Travel workout ideas include:

  • Strap on your trainers and walk or run around the block. (This is a particularly good idea when you start to feel the stress of family dynamics.)
  • Pack your iPod and dance for 15 to 30 minutes in your room.
  • Bringing your computer? Pack a workout DVD that can work out to in the privacy of your room.
  • Do weight bearing exercises, such as push-ups and burpees to get you body moving and the blood circulating.

Bonus! Most of these workouts can be done in your pajamas if your workout clothes didn’t make it in the bag.

Your workout doesn’t have to be perfect for you to feel better and be more tolerant of Uncle Ralph reminding everyone of the stupid things you did when you were a kid.

Getting in some kind of physical activity is particularly important if you are going to be spending a lot of time sitting.

Catch Your Zs

One of the keys for making sure you stay on your wellness track while traveling is to get adequate rest, which can be a challenge in a strange bed hearing noises that you’re not used to, or if you have bright lights peaking through your curtains.

Prepare for these problems by packing an eye pillow or mask, ear plugs, and downloading an app on your cell phone that plays ambient noise, like a fan or rainfall.

You know what adequate rest means for you, so do your best to go to bed at a time that will enable you to get the sleep you need.

And if you do find that you ate more than you planned, heeded the call of a holiday treat, or needed the sleep more than the workout, don’t beat yourself up.

To achieve optimal wellness, you only need to be consistent, not perfect.

Please share the travel tips that have worked for you! The best way to learn is from each other, and I would love to learn from you!

Together we can do it!

Peanut Butter Oatmeal Cookies 

  • 1 ½ cups oatmeal
  • ¼ cup whole wheat pastry flour
  • 2.5 teaspoons ground cinnamon
  • ½ teaspoons salt
  • 1 cup peanut butter (I use SmartBalance to get more Omega 3s)
  • ½ c packed dark brown sugar
  • ¼ c honey
  • 2 tablespoons warm water
  • 2 egg whites

Preheat the oven to 325 degrees. Coat two baking sheets with cooking spray.

Mix the oats, flour, cinnamon, and salt in a medium bowl. Set aside.

Combine the peanut butter, brown sugar, honey, water and egg whites in a large bowl. Whisk until smooth. Add the oatmeal mixture and stir until blended.

Drop by tablespoons onto the prepared baking sheets, creating 24 cookies. Press down into cookie shape. Bake 20 minutes or until golden brown. Remove from the oven and let cool on the sheets for 5 minutes. Transfer to a rack to cool completely.

A serving is 1 to 2 cookies. Each cookie is about 100 calories.

Choosing to Work for the Body You Want

While I’m in Sedona, Arizona, attending a business mastermind retreat, I’m sharing one of my favorite past blogs.

Last night I took a look at all the things that are pretty commonly thought of as requirements for being healthy.

Things like eating healthy foods, exercise, drinking water, getting enough sleep, etc.

What was different was that instead of evaluating how well I am doing in each category–which leaves plenty of room for self-judgmentI looked at how I am approaching each thing.

  • Is it something I “won’t” or “can’t” do?
  • Is it something I “have to” do?
  • Is it a “need to” do?
  • Or is it something I “choose to ” or “choose not to” do?

This may sound like semantics, but in truth, the positive anabolic energy generated in approaching everything as a choice is like putting a rocket launcher on your ability to achieve your goals.

When you make working-out something you “choose-to” do, you are empowered. Even when you choose not to exercise today, you cut out all the guilt and self-punishment, and are still empowered.

Telling yourself you “can’t or “won’t” exercise removes all choice and generates negative catabolic energy that bogs down your momentum like wheels getting stuck in mud.

Feeling like you “have to” workout is only a little better because your ability to choose is still limited.

Telling yourself you “need to” work out gives you more of a choice and starts to shift your momentum.

Choosing your actions gives you total control.

It was empowering just looking down this list with my fabulous mentor coach Jennifer Barley and seeing that in eight out of 12 categories, I am functioning at not only a “choose to” level, but a strong “want to!”

Taking out judgment left me feeling confident about my ability to achieve my wellness-goals.

For instance, it doesn’t matter that I am choosing to decrease the intensity of my workouts for the time being because of tweaking the muscles in my back (something I have been judging myself for).

What is important is that I am still choosing to work out five to six times a week for a minimum of 30 minutes doing what I can do. I’m still empowered and moving towards my goal; more slowly perhaps, but still forward.

That left only four categories that I feel I “need to” be doing to be healthy.

Instead of judging my overall wellness based on some room for improvement, I can separate out those few categories and work on shifting my thoughts around them from “Need to” to “Choose to.” That feels much more doable and like something, well, I “want to” do!

Here’s how to do this exercise for yourself.

  • What is your wellness goal?
  • Make a list of all the things that you believe you “have to” do to achieve it.
  • Then rank how you are approaching those things.

Are you closer to the disempowered “have to” or the empowered “choose to?” What can you do to move any low-energy areas to things that you “want to” do? How different does that feel?

Together we can do it!

Are you struggling with your weight?

Are you worried about holiday weight gain?

Are you ready to get the body you really want?

I have 2 coaching spaces open to help you love your way slim. If you are serious about transforming your mind and body so that:

  • You create the holidays you really want and never feel deprived.
  • You start the New Year energized and feeling fabulous.
  • You break the cycle of losing and regaining weight—once and for all.

Secure your spot now by emailing me at hannagoss@goss-coaching.com by November 11 to schedule your complimentary breakthrough session. These powerful and empowering sessions are available on a limited basis.

Don’t wait till Jan 2 to take inspired action. Start creating the body—and life—you want today.

 

How to Make Weight Loss Fun

Which thoughts feel better?

“I am so fat. I hate my body.”

Or

“This is just where I am in starting my wellness journey.”

 

“I totally screwed up when I ate that cookie. I’ve totally blown my diet.”

Or

“That cookie wasn’t on my eating plan, but I enjoyed it and know that I can get right back on track with my next meal.”

 

“I only lost a pound. I worked so hard for nothing.”

OR

“Slow and steady wins the race. A pound lost is a definite sign of progress and just imagine all the changes my body is making on the inside that I can’t see, yet.”

How you speak to yourself matters.

Women who are stuck in the rebound weight cycle often are intensely self-critical about their bodies and weight. They say things to themselves that they would never say to anyone else.

What if it is that very pattern of self-criticism that is keeping you stuck in the cycle of losing and regaining the same 30 pounds over and over again?

One reason this is true is because each harsh self-criticism results in a feeling of stress that zaps your energy and makes taking future action even harder. Often you get caught in a negative catabolic-energy spiral that is truly at the root of so many failed diet and exercise attempts.

For example, if you miss your goal of working out and start beating yourself up, that makes getting in your next workout even harder. If you miss a second workout the resulting self-judgement compounds that by 1,000.

Pretty soon you’re skipping your workouts for the rest of the week, telling yourself that you’ll start again on Monday. But when Monday comes, you either repeat the cycle or stop working out altogether.

It’s time to stop this crazy train!

Choosing better feeling thoughts, celebrating every tiny sign of success, and cutting yourself the same slack that you would give to your best friend helps build positive anabolic momentum that will enable you to meet your goals.

While you may think your thoughts are out of your control, you do have response-ability.

You have the response-ability to bring your purpose, commitment, and spiritual connection into everything you do.

Here are some ways to tap into your response-ability:

  • Think about how you want your sense of purpose to support you in creating the body you want.
  • Write out a list of all the reasons you want to release the weight once and for all.
  • Write out how releasing the weight will make you feel—and figure out ways to feel that way right now.

A bonus is that taking the time to shift your thoughts and perspective helps generate a more positive anabolic outlook that enables you to tap into your spiritual connection. Harnessing the energy and support of All-That-Is (God, the Universe, Source Energy, Higher Coach—whatever works for you) will act like a rocket booster to achieving your goals.

When you choose to take response-ability, you start looking forward to your workout and how awesome you feel afterwards. You feel creative when you are making healthy foods that are also delicious. You feel confident in your choices and actions.

Dare I say it? You find that creating the body you want is actually . . . fun!

It’s not the actions of eating healthy foods and moving your body that will change. It’s how you feel about doing them, and the energy your create to get on track and stay on track.

As you are setting your wellness goals, think about how you can tap into your purpose, commitment, and spiritual connection. When you choose to take response-ability to shift your thoughts and energy about your weight loss journey, it becomes a lot more successful—and fun!

Together we can do it!

  • Are you struggling with your weight?
  • Are you worried about holiday weight gain?
  • Are you ready to get the body you really want?

I am excited to offer 2 coaching spaces to help you love your way slim. If you are serious about transforming your mind and body, email me at hannagoss@goss-coaching.com by November 11 to schedule your complimentary breakthrough session. These powerful, empowering sessions are available on a limited basis.

Don’t wait till Jan 2 to take inspired action. Start creating the body—and life—you want today.

How to Start Reaping the Rewards of Regular Exercise

What does optimal wellness mean to you?

To me, optimal wellness is:

  • Feeling good—mind, body, and spirit.
  • Being at the right body weight for me.
  • Moving with ease, and being fit, strong, and slim.
  • Allowing every cell in my body to thrive, and having a super-charged immune system and metabolism.
  • Having every system in my body functioning properly.
  • Nurturing my body’s own wellness abilities.
  • Treating myself—and others—with love and respect.
  • Experiencing habitual feelings of appreciation, eagerness, and joy.
  • A lasting state of well-being, and a confidence in Who I am and what I am capable of.

One of the best ways to tap into the positive anabolic energy that helps you achieve optimal wellness is exercise.

Consistently working out with intensity helps you tap into anabolic endorphins that create an amazing feeling of being in love with life that continues way longer than your workout.

Not only does exercise boost energy and positive feeling all day, but study after study shows that it plays an important role in promoting sound physical and mental health, and emotional well-being.

Many people find it hard to get started, or to stick with exercise for more than a few days or weeks.

Here are some tips for making working out a part of your regular routine so that you can begin reaping the positive anabolic rewards:

  • Focus on Why you want optimal wellness. Having a powerful reason Why you want to achieve a goal will make a huge difference in doing the necessary actions—even when you don’t feel like it.
  • Schedule it. Many people try to fit exercise into their busy schedules—only to have it be the thing that never gets done. Instead figure out when you are going to work out, and create your schedule around that.
  • Do it first. Often my clients generate a lot of negative catabolic energy worrying about when they are going to get their workout in later in the day. Doing it first thing in the morning enables you to bask in the positive energy all day long.
  • Start small. Committing to 10 minutes a day and then counting everything that gets you there—taking the stairs, parking further away, walking the dog, etc.—helps you build positive momentum that leads to your doing more.
  • Don’t call it exercise. Many people have a negative relationship with the word exercise or workout. Refer to moving your body in a way that doesn’t make you have an automatic negative reaction.
  • Make it fun. Pick something you actually enjoy doing. And then focus on how much fun it is.

What can you do today that makes moving your body a regular part of your life so you can reap the positive rewards?

Together we can do it!

I am excited to be working with a new client! I only have 2 coaching spaces left open to help you love your way slim. If you are serious about transforming your mind and body, email me at hannagoss@goss-coaching.com by November 11 to schedule your complimentary breakthrough session. These powerful sessions are available on a limited basis. Don’t wait till Jan 2 to take inspired action. Start creating the body—and life—you want today

Love Your Workout?

I just had the most fun workout!

Does having the words “fun” and “workout” in the same sentence seem like a contradiction to you?

That’s one of those limiting beliefs that is resulting in your holding onto the weight!

Who said working out had to be a drag? Or worse?

And don’t think that just because my workout was fun that it means it was easy.

An hour later and my face is still beat red and my metabolism revved. I definitely pushed it. And I loved every minute of it!

While I will share what I was doing, the most important thing is to do is find the workout that you enjoy. That you find fun. That you kind-of-wish you were doing at other points in the day.

The key to moving your body consistently is to enjoy it.

And consistency is key to long-term success.

A stumbling block for many women I work with is that they think they have to take up a form of exercise that they hate.

Depending on what your goals are, there are many ways to achieve the results you’re looking for.

For instance, I know women who are in great shape who have achieved their goals by doing everything from walking, to yoga, to tai chi. Others have done Pilates, dancing, boxing, jump-roping, and even hula-hooping. And there are many more options.

Experiment until you find the workout you enjoy.

So what was the workout I did this morning?

If you follow my blog regularly, you know I love dance walking. But heading out in the dark and cold—not so much fun.

A couple of months ago a fabulous reader and fellow blogger introduced me to dance cardio on the treadmill. Now I had spontaneously burst into dance-walking on the treadmill before—and promptly fallen off. But she pointed me to some demonstration videos and I was up and, well, dancing!

And it is intense! And fun! And I’m getting better at it as I do it!

Picking something that you actually enjoy doing significantly increases your chances of releasing the weight–once and for all.

Think of it this way. If you are starting a workout program that you hate, are dreading and despise every moment while you are doing it, how long are you likely to sustain that program?

This is another example of how harnessing your thoughts, feelings, and beliefs and aligning them with your actions is like adding a rocket booster to your ability to achieve your goals.

Find the way that moving your body feels good

Together we can do it!

Here are my inspirations.

Ben Aaron taking dance walking public

Dance Aerobics on Treadmill at Palheiro Spa, Madeira

Tracy Anderson Treadmill Routine with Molly Sims Part B 

I’m excited to announce that I have 3 coaching spaces open to help you love your way slim. If you are serious about transforming your mind and body, secure your spot now by emailing me at hannagoss@goss-coaching.com by November 11 to schedule your complimentary breakthrough session. These powerful sessions are available on a limited basis. Don’t wait till Jan 2 to take inspired action. Start creating the body—and life—you want today.

Love or Hate Your Workout? That’s Impacting Your Results

Why is it that one person can follow a diet and exercise program and have great results and another use the exact same regimen and not see the same progress?

It has less to do with your metabolism, genes, luck, etc., etc., than you might think.

An often overlooked but critical factor are your thoughts and feelings while you are doing the diet or exercise program.

This is truly one of the missing links that causes so many diet and exercise programs to fail.

Think of it this way. How much are you going to give your exercise program your all if the entire time you’re thinking thoughts like:

“I hate exercise.”

“How soon till this is over?”

“I hate to sweat.”

“Just get me through this torture.”

With thoughts like that—and the resulting sluggish results—how likely are you going to sustain your exercise program?

Chances are not good!

Instead, what if during your workout you are choosing to think about:

  • All the reasons Why you want optimal wellness.
  • Affirmations reinforcing that doing the work will get you the results you want.
  • How good you feel after the workout.

And what if you actually chose a physical activity that you enjoy to begin with?

Wouldn’t you start to look forward to your workouts?

Wouldn’t you start to pay attention to and celebrate signs of progress—even if they were slow and steady?

Every time you had a jolt of unexpected energy during your day, wouldn’t you feel good about having gotten your workout in?

And wouldn’t all those positive thoughts and feelings make you more likely to want to get up and do your workout again tomorrow?

But, you might say, “I hate exercise. I have always hated exercise. That’s just how I feel.”

Believe it or not, you can change long-held thoughts and beliefsif you want to.

You can learn to love exercise by practicing new thoughts and beliefs.

Now I’m not saying you are going to make this shift overnight, but if your wellness is enough of a priority that you will practice consistently, you will be amazed by the results.

Here are some 3 simple ways to practice changing your thoughts.

Figure out a compelling reason Why you want wellness. Certainly use wanting to look good in a swimsuit or for your reunion, but look deeper. What is your true, heart-felt reason that is so strong it inspires you to get up from that nice warm bed to get in your workout?

Write out, read, and feel positive affirmations. Create affirmations that shift your thinking just a little bit so they are believable. Practice reading them—and feeling them—each day when you are not working out and bring them to mind while you are exercising. Soon you won’t have to remind yourself to think those thoughts. They will come naturally.

Focus on your progress. Mentally look for and celebrate each tiny sign of success. Note how good you feel after your workout, how much easier your pants button, your increased stamina after walking up a flight of stairs. Each celebration builds your positive momentum, making it easier to sustain action.

These suggestions may be simple, but they are powerful. Practice them consistently and before you know it, you will be one of those people who loves moving their bodies!

Together we can do it!

Creating the Path to the Body You Want


There’s a scene in the 1984 film Romancing the Stone where the main characters are hacking through a jungle with a machete to flee pursuers.

This is the image that came to me as I was thinking about how to expound on yesterday’s blog on having to be happy first, and the psychological research that backs that premise up.

The reason this is so important goes beyond psychology. It actually gets to the core of how life works.

I’m going to get a little deep here so hang with me. But I promise it relates to your weight—and will give you an advantage for getting the body you want.

As Einstein said, everything is energy. This includes our thoughts and feelings.

Now imagine that you are a pioneer and have come to the unexplored edge of time and space. Each moment will require that you create a path forward, much like hacking through a jungle.

Wielding a machete—using action to create the path forward—is hard work. It’s slow and exhausting. Over time, it wears you down.

This is what the majority of people are doing. They are only focused on the action of dieting and exercise, and it’s hard.

What if you could make it easier? What if there was another, more effective way to clear the path forward?

What if thinking about Why you want to be slimmer and how that will feel is energetically clearing the path before you? It’s like sending scouts with machetes out in front of you.

Wouldn’t the path forward be easier? Wouldn’t you have more energy and stamina to wield that machete, because there is less you have to physically cut through to move forward?

This is the power of being happy first. This is the power of visualization that Olympic athletes have harnessed.

And you can tap into the power by thinking about Why you want to be slimmer and how it will feel before you decide what food to eat or begin your workout.

It’s fairly easy to use the energy of your thoughts and feelings to clear the path for dieting and exercise, but it does take some practice.

To get started, think about and write down Why you want to be slim and how having the body you want will feel. Then read it every day and do your best to feel that way as you read.

The more you practice this, the easier it gets.

The more you practice this, you’ll begin to notice that your workouts are starting to be fun, and you look forward to them. You’ll surprise yourself because you naturally want an apple instead of a cookie. You thrill at the evidence of how hard your body is working on your behalf.

The more you practice creating the path forward with your thoughts and emotions first, the easier the action of dieting and exercise will be.

Together we can do it!

Not Your Daddy’s Cardio

 

One of my fabulous readers shared yesterday that she takes tap dance lessons for exercise and enjoyment.

I love that!

Another woman I know also uses dance for her cardio—including fire dancing—and she looks amazing!

The key to moving your body consistently is to enjoy it.

A limiting belief of many of the women I work with is that they will have to take up running or some form of exercise that they hate.

Depending on what your goals are, there are many ways to achieve the results you’re looking for.

For instance, I know women who are in great shape who have achieved their goals by doing everything from walking, to yoga, to tai chi. Others have done Pilates, dance-walking, boxing, jump-roping, and of course, running. And there are many more options.

Picking something that you actually enjoy doing significantly increases your chance of long-term success.

Think of it this way. If you are starting a workout program that you hate, are dreading and despise every moment while you are doing it, how long are you likely to sustain that program? Not very!

This is another example of how harnessing your thoughts, feelings, and beliefs and aligning them with your actions is like adding a rocket booster to your ability to achieve your goals.

If you think about your workout and want to do it, are excited about how fun it’s going to be, and love how you feel afterwards, just imagine how likely you are to do it consistently—and see results. 

So shop around. Try a variety of different exercise programs—or even some non-traditional exercise options. Find the way that moving your body feels good

Together we can do it!

Here’s one of my favorite examples of non-traditional exercise. Just watching this video makes me feel good!

 

 

 

What Did You Need?

I had an intense session with my coach, Kendra Thornbury, yesterday where we broke through some blocks that were showing up in the form of limiting beliefs and fear.

Whew that felt good!

The resulting clarity will help me move forward in achieving my goals.

But any time you do intense emotional work, you have to be aware of the impact it has on your body.

Our bodies and minds are much more significantly linked than most people realize.

So I slept in this morning, skipped my workout, and am treating myself gently.

It wasn’t too long ago that I would have made myself get up and workout anyway.

There’s a fine line between knowing when to push past mild resistance and when to ease up and give your body a break.

Here are some tips to help you figure out how to listen to your body and honor its messages.

How often do you give in? Are you regularly training yourself to go for the bigger win of a slim and healthy body by skipping treats and working out most of the time? Or do you scarf down every treat thinking it will be your last one? It gets easier to tell when your body needs a little TLC when you are more consistent in your actions.

Practice shifting your thoughts and emotions. Your thoughts and emotions will determine how successful your actions will be. For instance, if you want to start working out, yet you’re constantly thinking about how much you hate exercise, hate to sweat, hate the gym, etc., etc., your chances of maintaining an exercise program are pretty much nil.

So the first step in starting your workout program isn’t joining the gym, but is figuring out all the reasons you want to exercise and making those reasons your predominate thoughts. Then when you join the gym, the action of going is easier. As you practice shifting your thoughts and emotions you are better able to hone in on what is actually going on in your mind and body.

Take out the judgment—yours or anyone else’s. Just observe what’s going on with you. Skipping an occasional workout because it feels like what you need in the moment doesn’t mean you’re a slacker—no matter what anybody says. When you take out the self-criticism, you can tell if there is a pattern of negative thought that needs to be shifted, or if this a positive step of self-care.

You are the only one who truly knows what is best for you. Learning to listen to yourself and trust your judgment takes practice, but is an important part of loving your way slim.

Together we can do it!

Photo by Lindsay Miller