Kelci Miller, CPT, CNC

11/13/2025

Carbs are not the enemy! The right ones can keep you full, happy, and on track.

Try these 7 favorites: ⤵️

🍚 Quinoa: Protein + fiber = staying power

🥣 Oats: Soluble fiber curbs hunger. Overnight oats = lifesaver

🌾 Farro: Chewy, nutty, satisfying. Salad or soup, anyone?

🫘 Beans: Fiber and protein powerhouse...from dips to desserts!

🍓 Berries: Sweet, low-cal, fiber-rich. Yogurt, smoothies...yes, please.

🍲 Lentils: Stabilize blood sugar. Soups, curries, salads. Win-win.

🍏 Apples: Crunchy, naturally sweet. Snack solo or pair with nut butter.

10/03/2025

I have been training for the Chicago Marathon since December! I’m NINE days out!!

The app “Rally” allows friends and family to record a voice clip at each mile!

I can’t see who picked what mile number, or hear what you’ve said until race day! But I set it up for Chicago marathon so at each mile I will have a little pick me up from someone!!

Can’t wait to hear what you’ve all said! What a fun surprise on race day!

Send voice notes to cheer on your favorite marathon runner. Your messages will play when they reach mile markers during the race!

09/27/2025

NATIONAL FAMILY HEALTH AND FITNESS DAY:

Celebrated on the last Saturday of September and it’s a day that promotes physical activity and health with your loved ones.

It’s not enough to teach our children the importance of fitness. They need to want it. We can cite statistics and paint visions of old age, but their minds will be a thousand miles away. We can teach our kids to love fitness by engaging it together in fun ways. Not everything in life has to be fun. Making it fun sure helps though.

All over the nation, families meet at YMCAs, parks, schools, and malls for health screenings, games, and walking events. National Family Health and Fitness Day reminds us to invest in our bodies and the health of our children, and lets us have a good time while we’re at it.

Fun facts about National Family Health and Fitness Day!
▪️Regular exercise lowers a child’s risk for obesity and type 2 diabetes.
▪️Only a third of American kids have habits of daily physical activity.
▪️Setting limits on screen time indirectly encourages kids to get active.

How to celebrate National Family Health and Fitness Day:
▫️Go for a walk or a run with your kids.
▫️Include something noncompetitive like stretches or aerobics. If your kids aren’t into it, get creative. Make it silly or overly serious.
▫️Gamify your exercise. Play tag or a game of sharks and minnows.
▫️Pick a sport your kids love, or teach them a new one.

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 ____________ .