Kelci Miller, CPT, CNC

01/11/2026

Protein doesn’t have to be expensive. Where you shop will change the exact numbers, but the idea stays the same. Some foods give you far more protein for your money, and building meals around them makes hitting your protein target much easier on a budget.

01/11/2026

Simple ways to add more protein without changing what you eat. These aren’t new meals or complicated recipes. They’re small upgrades that stack protein into foods you already eat, like yogurt, eggs, oats, rice, pasta, and even coffee. Same habits, same structure, just higher protein with almost no extra effort. 👏🏻

01/10/2026

NUTRITION LABELS

Paying attention to nutrition labels and learning how to read them will be beneficial to you forever!

Whatever the highest macro is - is what the food is considered.

Ex: Peanut butter, a lot of people think it is a protein source - no; it is a FAT source (with a little bit of protein) because its highest macronutrient is fat. **p.s. don’t “eyeball” this one, it adds up quick! Weight it out 👏🏻

Another big point most people miss is how many servings that nutritional label says are in the packaging and the amount of a single serving size. Ex: you may log that you had 1 serving of something - but in reality that something had 2 servings in the package! This means they’ve only tracked half but consumed double the calories! Then become frustrated when results aren’t showing while following the plan.

Focus on accuracy and consistency and your body has no choice but to change! 👏🏻

No way around it. Calories are a unit of measurement of energy that must be weighed to know the amount being consumed. In order to manage it, you need to track it.

It’s simple math and a necessary tool to help shorten your time and effort to get to your goal!

Keep it simple:
1️⃣ weight it
2️⃣ accurately* track it
3️⃣ hit your protein and calories

01/09/2026

You’ve (still) got this! 👏🏻

January 9 may be “National Quitter’s Day” for most, but not for you. Instead of calling it quits (even if it hasn’t been perfect so far), think of today as an opportunity to recommit.

I’m here to help you reach your goals, and remind you that you’re doing better than you think! 👏🏻👏🏻

01/09/2026

📈 MACRO CHART 📉

Save this photo to help with macros later!

3 Steps to build your plate!

1️⃣ choose PROTEIN first.
Divide your protein number by how many meals you want to consume in that day - that’s then how much protein to aim for during each meal/snack.
Ex: 150g / 5 meals = 30g per meal

Protein sources: meat, poultry, fish, seafood, eggs, some dairy, protein shakes
🍗🍖🍤🍣🍳🥚🧀🥩🦐

2️⃣ choose vegetables:
All the nutrients and FIBER!
🍆🥦🥒🥕🌽🍅🥬🫜🧅🫑

3️⃣ then pick what fits for the rest of your calories!
Fruits - 🍒🍓🍇🍎🍉🍑🍊
Starches - 🍞🥖🍚🫘🥠
Fats - 🥑🧈🧀, oils, etc

⭐️⭐️⭐️ Use this method and pre-track your whole day - weigh on a food scale if you can! ⭐️⭐️⭐️

https://1stphorm.com/?a_aid=kelcifit ⬅️ link to check out supplements and protein!

01/08/2026

01/08/2026

🎯 KEEP IT SIMPLE TIPS 🎯

Make your man focus building a routine.

What changes do you need to set yourself up for success so you ca get your workout in, get your walk in, hit your protein and calories, drink your water and get more sleep?

I like a general game plan for the week ahead so I can plan around schedule changes

I also take a look at my next day ahead of time in case I need to make any pivots.

Use the simple tips in this Infograph, and as you get more comfortable with all this - the you can expand.

Focus on one thing at a time if need be. Add another task or habit after you master the first one.

01/07/2026

❤️‍🩹 TOUGH LOVE TUESDAY 💔

Set yourself up for success by taking time to learn, and understand what to do and to get yourself into a new routine to prevent yourself from quitting.

Frustration is the result of unmet expectations. Have realistic expectations and the more you put in - the more you get out.

Keep it simple:

✅ weigh/measure your food, read nutrition labels, and track everything you consume! Pre-track ahead of time if you can!

✅ hit your protein and calories - build your meals around protein and produce.

✅ follow a workout program - 3-5 days resistance training + 2-3 days of cardio

✅ get in a 45-60 minute walk daily - for fat loss

✅ 100+ oz of water daily

✅ sleep 7-9 hours

✅ put effort into learning, becoming educated

✅ work on changing habits and behaviors 👈🏼THIS

Keeping it simple will do so much more than you realize 👏🏻

01/04/2026

Sustainable fat loss comes from sustainable habits, not shortcuts. 👏🏻

Here are the 3 things to focus on instead ⬇️

1️⃣ Strength training 3x/week
Don’t burn yourself into the ground. Lift with intention to rebuild muscle, boost metabolism, and reshape your body.

2️⃣ Prioritize nutrition - especially protein!
No extremes. No cutting out food groups. Focus on eating enough, fueling your body, and making protein a non-negotiable to support fat loss and muscle recovery.

3️⃣ Sleep + recovery
A new year isn’t the season for “hustle harder.” Sleep, stress management, and recovery matter just as much as workouts…if not more.

✨ No quick fixes.
✨ Just consistency with the basics.

XOXO, Kelci

01/04/2026

What is your health & fitness goal for 2026?!

Let’s hear it in the comments!

01/03/2026

HIGH-PROTEIN CHEESECAKE JARS 😋

Servings: 4 (1 Serving = 1 Jar)
Prep Time: 10 Minutes

INGREDIENTS: ⤵️
3 Cups Non-Fat Plain Greek Yogurt
1 Cup Cottage Cheese
2 Scoops Phormula-1 Strawberry (DM for link!)
2 Tbsp Maple Syrup
1 Cup Crushed Graham Crackers
1 Cup Sliced Strawberries

DIRECTIONS: ⤵️

1. Add the cottage cheese to a food processor and blend for 1–2 minutes, or until completely smooth and creamy with no visible curds remaining.

2. Add the maple syrup to the food processor and blend again for 15–20 seconds until fully incorporated.

3. Transfer the blended mixture to a medium mixing bowl. Add the Greek yogurt and Phormula-1 Strawberry, then stir until smooth and fully combined to create the cheesecake filling.

4. Slice the strawberries and crush the graham crackers until they resemble coarse crumbs.

5. Assemble the jars by adding an even layer of crushed graham crackers to the bottom of each jar, followed by the cheesecake mixture, and then topping with sliced strawberries.

6. Serve immediately, or seal the jars and refrigerate for an easy grab-and-go snack or meal-prep option.

MACROS PER SERVING: ⤵️
Calories: 321
Protein: 38g
Carbs: 34g
Fat: 4g
Fiber: 2g

01/01/2026

The last several weeks have been all about the holiday season — festive parties, delicious food, fancy drinks, and tons of fun! But now, we’re in the “New Year, New Me!” season, and let’s be honest — you’ve probably been here before. 🫣

January 1st hits and suddenly you’re declaring, “This is the year I’m going to get fit!”…“I’m cutting out all carbs, sugar, and never skipping a workout again!”. 👏🏻

Sound familiar? You’ve likely set big, ambitious resolutions in the past, only to watch them fizzle out by mid-January.

And, you’re not alone — research shows that around 80% of New Year’s resolutions fail by February. 👎🏼

Why? Because resolutions are typically built on an all-or-nothing approach that sets you up for burnout and disappointment. You can’t flip a switch and change everything overnight, especially after months (or years) of routine habits.

As a trainer, I’ve seen it time and time again — when you try to overhaul everything at once, it’s easy to feel overwhelmed, defeated and give up altogether. 🗑️

The truth is, success in 2026 won’t come from cutting everything out or chasing perfection. It’ll come from small, consistent steps that create lasting results!

As you close out 2025 and think about how you want to feel heading into the new one, it’s time to flip the script, ditch the resolutions and set yourself up for real, sustainable success!

❌ No more crash diets. ❌ No more “all-in” workout plans that only last a few weeks.

It’s time to focus on what actually works — progress, not perfection!

2026 is your year! 🎊

Remember, small changes lead to big results. You don’t need perfection — just consistency! Every step counts, and it’s about showing up for yourself, one day at a time.