Kelci Miller, CPT, CNC

09/24/2025

NATIONAL WOMENS HEALTH & FITNESS DAY:

Celebrated on the last Wednesday of September each year, National Women's Health & Fitness Day is a chance for women to focus on healthy choices. Here are five valuable health tips that can make a significant difference in your life.

1️⃣ Get 7-9 hours of sleep each night
2️⃣ Avoid high levels of UV rays
3️⃣ Schedule annual medical visits
4️⃣ Prioritize nutrition
5️⃣ Exercise at least 30 min per day

For this National Women’s Health and Fitness Day, I hope you can set goals to take care of yourself and your body, prioritizing your mental and physical health. Our bodies do a lot for us, and it is important to treat them with respect.

09/19/2025

I’ve taken nearly 100 cycle classes now, and back in July I decided to take my love for the front row, to the podium! So I spent my 4th of July vacation getting Schwinn Indoor Cycling certified. 6am this morning I instructed my first Indoor Cycling class and I’m still on cloud 9! 🤩

Cheers to many more podiums in the future! 🥂

09/18/2025

🗳️ https://ogden.revfluent.com/bestof/og/5pjwyevmlx/gv92rmywn1 🗳️

You are able to vote for Best of the Best, once daily through the 23rd! It would mean the world to me if you took a second to click the link above, and help me bring the #1 spot home for everyone at LifeCYCLE Studio! 💜

09/18/2025

Super excited to have made it into the Top 5 for “Best Personal Trainer” in the Frederick News-Post’s “Best of the Best” competition! — I’ll need your continued support to bring it home for everyone at LifeCYCLE Studio though! 💜

You can vote once per day for the next 7 days, and I’ll attach the link daily to make it easy! 👏

Vote in any or all categories once per day September 17th through September 23rd EDT!

09/03/2025

🎃PUMPKIN SPICE MUFFINS🎃

INGREDIENTS:
1 1/2 Cup Old-Fashioned Rolled Oats
1 Cup 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Cup Almond Flour
3 Whole Eggs
1/2 Cup 100% Pumpkin Puree
1 Tsp Baking Soda
1 1/2 Tsp Vanilla Extract
1/4 Cup Honey
1/2 Cup Coconut Oil
Pinch of Salt

OPTIONAL ADD-INS:
• 2 Tbsp Flax Meal
• 1 Cup White Chocolate Chips

For this recipe, you'll need: ⤵️
• Large Bowl
• Oven
• Mixing Spoon
• Muffin Pan
• Muffin Tin Liners or Non-Stick Spray

DIRECTIONS: ⤵️
1. Preheat the oven to 300°F.
2. In a large bowl, start by mixing all wet ingredients, then the dry ingredients, and mix well until combined.
3. Grab a muffin pan. Add muffin tin liners (if not, be sure to spray the muffin tin with non-stick spray). Then add the batter to the muffin pan.
4. Bake for 14-15 minutes. Take them out and let them cool for 5 minutes before serving.

09/02/2025

🎃PUMPKIN SPICE PROTEIN DIP🎃

INGREDIENTS:
1/2 Cup 100% Pumpkin Puree
2 Scoops 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder (Link in Bio!)
1 Tsp Pumpkin Pie Spice
1 (8 Oz) Container Whipped Topping

SERVE WITH:
• Apples
• Graham Crackers
• Grapes
• Vanilla Wafers
• Pretzels

For this recipe, you'll need: ⤵️
• Large Bowl
• Refrigerator
• Mixing Spoon

DIRECTIONS: ⤵️
1. In a large bowl, mix the pumpkin, protein powder, and pumpkin pie spice together.
2. Then, fold in whipped topping.
3. Chill in the refrigerator for at least an hour or until ready to serve.
4. Serve with your choice of apples, graham crackers, grapes, vanilla wafers, pretzels, etc. Enjoy!

*Can be stored in the fridge for up to a week.

09/01/2025

Let’s inspire each other! Fill in the blank:

My goal for this month is ____________ .

09/01/2025

🎃PUMPKIN SPICE MINI WAFFLES🎃

INGREDIENTS:
1/2 Cup Water
1/2 Cup High-Protein Waffle/Pancake Mix
1/4 Cup Pumpkin Puree
1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Tsp Ground Cinnamon
Cooking Spray

OPTIONAL TOPPINGS:
• Peanut Butter
• Butter
• Chopped Walnuts
• Sugar-Free Maple Syrup
• Honey

For this recipe, you'll need: ⤵️
• Mini Waffle Iron
• Medium Mixing Bowl
• Mixing Spoon

DIRECTIONS: ⤵️
1. Turn on your mini waffle iron and allow it to warm up.
2. In a medium bowl, mix all the ingredients until combined. The batter should match the consistency of normal waffle batter. Add water (or milk if desired) until the desired consistency. If your batter gets too runny, try adding more waffle/pancake mix.
3. Once the waffle iron is ready, lightly spray it with cooking spray. Add 1/4 of the batter and allow it to cook, no longer than a minute. Or follow the typical times for your waffle iron, or cook each side of the waffle until golden brown.
4. Add waffles to a plate, add your toppings, and enjoy!

08/31/2025

🎃PUMPKIN SPICE HIGH-PROTEIN CHEESECAKE BITES🎃

INGREDIENTS:
3/4 Cup High-Protein Vanilla Yogurt
1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
1 Tsp Sugar-Free Cheesecake Pudding Mix
2 Tbsp Low-Fat Cream Cheese, Softened
1/2 Tsp Pumpkin Pie Spice
1/2 Tsp Ground Cinnamon
2 Mini Graham Cracker Crusts

OPTIONAL TOPPINGS:
• Whipped Cream
• Graham Crackers
• Pecans

For this recipe, you'll need: ⤵️
• Fridge
• Small Mixing Bowl
• Mixing Spoon

DIRECTIONS: ⤵️
1. In your small mixing bowl, combine the yogurt, protein powder, pudding mix, cream cheese, pumpkin pie spice, and cinnamon. Stir with a spatula until combined well.
2. Divide the mixture into two and split it between the 2 mini graham cracker crusts.
3. For the best cheesecake consistency and flavor, chill them in the fridge for at least 1 hour before serving.
4. Top each cheesecake bite with optional toppings, and enjoy! You can store them in the fridge for up to 4 days.

08/30/2025

🎃PUMPKIN PIE ENERGY BALLS 🎃

INGREDIENTS:
1 Cup High-Protein Nut Butter
5 Tbsp 100% Pumpkin Puree
4 Tbsp Sugar-Free Maple Syrup
1 Tsp Vanilla Extract
2 Scoops 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder
2 Tsp Pumpkin Spice
1/2 Cup Sugar-Free White Chocolate Chips

OPTIONAL TOPPINGS:
• Graham Crackers
• Ground Cinnamon

For this recipe, you'll need: ⤵️
• Large Bowl
• Mixing Spoon

DIRECTIONS: ⤵️
1. In a large bowl, mix together your nut butter, pumpkin puree, maple syrup, and vanilla extract until smooth.
2. Add in the protein, pumpkin spice, and white chocolate chips until the mixture is fully combined and there are no clumps. The dough will be a little wet, but if it's too sticky to work with, add an extra tbsp of protein powder until you reach the desired consistency.
3. Roll the dough into roughly tablespoon-sized balls for a total of 18.
4. Optional: If you'd like to, you may roll the balls in the crushed graham crackers.
5. Refrigerate the energy balls for 15-20 minutes before serving.

*Can be stored in the fridge for up to a week.