Kelci Miller, CPT, CNC, Silver Spring, MD (2026)

03/24/2026

💔TOUGH LOVE TUESDAY💔

Choose your hard:

Hard ⤵️
-workouts
-eating protein & produce
-walking
-water
-sleeping etc. etc.

OR

Hard:⤵️
-health problems
-doctor appts
-feeling like crap
-trapped in a malfunctioning body
-unhappy with appearance
-low quality of life
-die an early death

Getting back on the wagon when falling off – identify why you fell off.

what are your roadblocks? what are the habits that need addressed? Busy? Lifestyle? life in general? is it just mental? is it needing more planning? is it being in environments where you can’t make the best decision? don’t fully understand what to do? unmotivated? don’t care sometimes? just bored with it because you’re used to the yo-yo dieting of the excitement when it starts and then quitting and living your life and then starting again?

I could probably go on and on… Identify what that is for yourself but now this is where the work comes in.

You CAN fix it. You must identify it first and then go to work to help get around and prevent it from happening again. It takes time, effort and willingness to learn & improve to fix it.

03/23/2026

🍔🍕Event/Holiday Survival Guide🎂🍿

1️⃣The main thing about going to events is to start viewing them a little bit differently. Most of the time we view it as “oh man I can't wait to see what food they have” and you want all food, desserts, and drink.... 🍔🍟🍕🧁🍪🎂🍻🥂🍹

Am I right?!

So if we stop viewing the highlight of our fun being around what we are consuming and not putting it on this pedestal then you'll be a-lot less tempted to consume all the "fun" things.

2️⃣Eat before you go and eat a lot of protein - you'll be full and satisfied and less tempted by the buffet of carbs. 🥩🍗🐠

3️⃣I always pack along some water and a protein bar with me just in case! 💦

4️⃣Keep a glass of water in your hand or between alcohol beverages so you stay hydrated. Sometime’s at a party/ event it's just a habit to have a drink in your hand anyways. 🍸

5️⃣If you need to eat while there, seek out the protein options first (ones with less breading, sauces, and dips) find some veggies, and then a small amount of carbs and fats from there. If you take a healthy dish with you, that helps to know you at least have one option! Drink wise, aim for less sugar, less ingredients, and the lower calorie beer/ wine if possible.

6️⃣If you would like to enjoy yourself a bit and have some treats and drinks just be mindful of that to weave it into your macros for the day and plan for it. You don't have to eat the whole buffet to enjoy yourself. Just pick a couple things but don't stuff yourself like a thanksgiving turkey 🦃. Be mindful of what you're eating and pay attention so you don't overconsume. You can have a piece of pizza 🍕or 2, we don't need 6. You can have a glass of wine 🍷or 2. You don't need to be wasted throwing back shots 🍶with beer 🍺number 7.

⭐️You can still live your life and enjoy a little something here and there. You're not bad because you consumed it, and you don't have to take a full nose dive off the wagon and eat and drink all the things either.

Remember every calorie counts! Just because you had one bad meal doesn’t mean eat the rest of everything else. If you have 1 flat tire, you don’t get out and flatten the other 3! 🛞

Balance it out a bit. If you keep this “all in, all out” approach then we never get anywhere. The main thing is right back on the wagon the next day no matter what!

03/20/2026

🏋🏼‍♀️Defining Workouts🏃🏽‍♂️

Resistance Training & Cardio

People often misunderstand the relationship between the two of these.

Resistance Training: ⤵️
1. Stimulate the building and/or preservation of Lean tissue
2. Increase strength, stability, and power
3. Increased work capacity
4. Improves active range of motion
5. Increased bone density
6. Increased metabolism

Cardio: ⤵️
1. Create a further Calorie deficit
2. Improve cardiovascular function and blood flow
3. Increases work capacity

The main role of Resistance training is building and/or maintaining muscle. -There is a point of diminishing returns.

The Main role of Cardio is Cardiovascular health/endurance and increasing calorie expenditure.

Low Intensity: ⤵️
- Walking and Zone 2 cardio benefits
-Minimal muscle damage
-Increased Recovery
-Increased aerobic capacity
-Improved Cardiovascular function and blood flow
-Improved work capacity

High Intensity: ⤵️

Alternating Short Burst activity followed by a recovery period.
-Elicits Muscle damage and metabolic stress
-Increased Cardiovascular function/blood flow
-Increases Anaerobic Capacity -Increased Work Capacity -Improves strength and power

*All 3 forms of exercise improve insulin sensitivity, cardiovascular heath, blood flow, and mobility.

Resistance training and high intensity stimulate hunger and require more recovery, volume needs to be accounted for with these two.

Low intensity doesn’t stimulate hunger the same and doesn’t require nearly as much recovery time.

Let me know of any questions.

03/15/2026

SUNDAY (MEAL PREP) SUGGESTIONS - Dinner 😋

HEALTHY CHICKEN POT PIE 🐓

Servings: 8 (1 Serving = 1/8 Recipe)
Prep Time: 10 Minutes
Cook Time: 30–35 Minutes

INGREDIENTS: ⤵️
28 Oz Pre-Cooked Rotisserie Chicken, Shredded
2 Cups Frozen Mixed Vegetables
1 (10.5oz) Can 98% Fat-Free Cream of Chicken Soup
1 Cup 2% Milk
1/4 Cup Plain Nonfat Greek Yogurt
2 Tsp Dried Minced Onions
1 Tsp Poultry Seasoning
1/4 Tsp Salt
1/4 Tsp Black Pepper
1 Can Crescent Roll Dough (8-Count)

DIRECTIONS:⤵️

For this recipe, you'll need:
9×13 Baking Dish, Large Mixing Bowl, Spatula or Mixing, Spoon, Measuring Cups & Spoons
Can Opener, Non-Stick Cooking Spray

1. Preheat the oven to 375°F. Coat a 9×13 baking dish with non-stick cooking spray.

2. In a large mixing bowl, combine the shredded chicken, frozen mixed vegetables, cream of chicken soup, milk, dried minced onions, poultry seasoning, salt, and black pepper. Stir until evenly mixed.

3. Fold in the Greek yogurt until fully combined. (Tip: If your chicken is still warm, let the mixture cool slightly before adding the yogurt to prevent curdling).

4. Spread the mixture evenly into the prepared baking dish.

5. Unroll the crescent roll dough and lay it over the top of the filling. Pinch seams together and gently press/stretch as needed to cover the surface.

6. Bake for 30–35 minutes, or until the crescent topping is golden brown and the filling is bubbling around the edges.

7. Let cool for 10 minutes before slicing into 8 servings.

03/15/2026

SUNDAY (MEAL PREP) SUGGESTIONS - Lunch 😋

🥗 HIGH-PROTEIN SALAD IN A JAR 🥗

Servings: 2 Jars (1 Jar = 1 Serving)
Prep Time: 30 Minutes

INGREDIENTS:⤵️

DRESSING:
1/4 Cup Plain Nonfat Greek Yogurt
1 Tsp Dijon Mustard
1 Tbsp Lemon Juice
1/4 Tsp Salt
1/4 Tsp Black Pepper

VEGGIES: 🥒🍅🥕
1 Cup Cherry Tomatoes, Halved
1 Cup Cucumber, Chopped
1/2 Cup Shredded Carrots
3 Cups Mixed Greens

PROTEIN: 🍗🧀
1 Cup Pre-Cooked Chicken Breast, Cubed or Sliced
4 Tbsp Crumbled Feta Cheese

DIRECTIONS:

For this recipe, you'll need: ⤵️
2 (16 Oz) Mason Jars or Other Sealable Jars, Knife, Cutting Board, Measuring Cups, Measuring Spoons, Small Mixing Bowl, Whisk, Spoon

1. In a small mixing bowl, add Greek yogurt, Dijon mustard, lemon juice, salt, and black pepper. Whisk until smooth and fully combined.
2. Halve the cherry tomatoes, chop the cucumber into bite-sized pieces, and measure out the shredded carrots and mixed greens.

Assemble the Jars (Per Jar):
3. Add 2 Tbsp dressing to the bottom of each jar.
4. Layer 1/2 Cup cherry tomatoes, 1/2 Cup cucumber, and 1/4 Cup shredded carrots.
5. Add 1/2 Cup pre-cooked chicken.
6. Sprinkle with 2 Tbsp crumbled feta cheese.
7. Top with 1 - 1 1/2 Cups mixed greens.

03/15/2026

SUNDAY (MEAL PREP) SUGGESTIONS - Breakfast 😋

03/11/2026

⬇️ Low Intensity vs. High intensity Cardio: ⬆️

🦄 We are going to tap into some exercise physiology here and debunk some myths but keep things as simple as possible. Remember not to “decorate your cake before you bake it.”

Above all else, and for your fat loss goals:
✅3-5 days of resistance training
✅2-3 days of cardio
✅Everyday 30-45 minute walk

The common question for optimizing fat loss is, “should I do low intensity cardio or high intensity cardio?”. 🤨

Low Intensity Steady State Cardio:⤵️
▪️Cardio at a lower to moderate intensity for a continuous and often extended period of time. This will keep the heart rate lower (50-65% Max HR) compared to more intense cardio, but you can last for a longer period of time.

Benefits:⤵️
▪️Improve blood flow
▪️Improve cardiovascular endurance
▪️Reduce stress
▪️Decrease risk of heart disease
▪️Improve brain function
▪️Improve fat burning
▪️Appropriate for all levels of fitness
▪️Uses more fat for fuel

High Intensity Cardio:
▪️Cardio at a higher intensity with heart rate much higher (80-95% max HR). Used in much shorter time durations with maximal effort.

Benefits:⤵️
▪️Improved cardiovascular performance and strength
▪️Improve VO2 max and aerobic capacity
▪️Improve overall performance
▪️Reduce stress
▪️Uses carbohydrates as main fuel source
▪️Uses less time

So, which one is better for fat loss?🤨

It doesn’t matter. Both are affective.👏🏻

🤓This can get extremely complex – but for simplicity sakes either carbs or fats for fuel are affective. There are subtle differences in the physiological processes but the end result of both is the same. Carbon dioxide, water, ATP.

Whether you are burning carbs or fats for fuel it comes down to the overall carb and fat (calories) consumption vs. the amount that your burning off or using. Carbs and fats are both used as energy sources, carbs are used as a faster energy source and fats are used as a slower energy source. Both are necessary for survival and performance. But to optimize fat loss, it comes down to burning more calories and using more of your energy than what you are consuming.

▫️For optimizing performance it comes down to waste management, fatigue resistance, and energy production
▫️For optimizing fat loss it comes down to energy in vs. energy out.

I personally recommend doing both low intensity cardio and high intensity cardio – but it ultimately comes down to what your goal is, what your preferences are and what you are going to actually do to get the best result. In summary, its recommended to get 3-5 days of resistance training, 2-3 days of cardio (however you choose) but also adding in daily walking. Your body is nothing more than stored energy, use it up!

03/10/2026

❤️‍🩹TOUGH LOVE TUESDAY❤️‍🩹

Here is why you’re not losing weight:

-Not in a caloric deficit
-Not weighting everything
-Not logging every meal/nibble/taste
-Not on track on the weekend

Ex: 500 calorie deficit a day = 3,500 calories burned a week = 1lb of body fat loss

You take off on the weekend and all that takes is one meal busting 500 calories to take you out of a deficit and now you won’t lose the pound of body fat for the week.

Common 500 calories items:⤵️
🍟Medium French fries
🍕1.3 slices of pizza
🥔3.5oz bag of potato chips
🍫1.2 Reg size Milk chocolate bar
🍩1.7 glazed donuts
🍦1 heaping cup of ice cream
🍭¾ of a 5oz bag of Skittles
🍔Fast food cheeseburger

Ex: Your 100 calories fun size candy bar you eat on the regular by the end of the week is 700 calories – thus bumping you out of a deficit. I bet “ you don’t eat bad” and “ do everything to lose weight and it just wont come off”. Well, it’s because you’re not in a caloric deficit! You probably didn’t track it, and you cant even see that your not in a deficit and now your frustrated?

•If you didn’t see the results you were hoping for, evaluate why.
•Take a long hard look in the mirror.
•Did you give it 100%?
•Hard truth..
•If you did, you would have results by now.. it tales 2-3 weeks for your body to catch on then a few more to really change so around week 6+ is where you’ll see the change.
•What could you do better?
•We aren’t robots, we’re humans, we make mistakes, but lets learn and grow through the process.

Do you keep bringing the same you to the table but expect different results? You cant fix a problem at the same level of consciousness that created it.

03/09/2026

💥CREATINE💥

Who’s ready to nerd out on some physiology?🤓

Creatine is synthesized in the liver and kidneys from amino acids store primarily in the muscle tissues. Its role is to regenerate intracellular ATP stores via phosphocreatine system during high intensity exercise.

“What does that mean and how can it help me?” 🤯

Creatine is one of the most scientifically researched supplements to date. Creatine helps as a fuel source for skeletal muscle contraction to help improve muscle performance and strength. It is fantastic for muscle recovery and shown promise for fat loss. Watch how much better you bounce back between sets.

But further research has been done to expand beyond just aiding in the phosphocreatine system for muscle performance. The brain LOVES creatine as a fuel because astrocytes in the brain need to be able to provide energy.

Creatine has proven many benefits: ⤵️
-Improve bone mineral density
-Improve memory
-Improve executive function of the brain
-Improve brain fog
-Help digestion
-Improve mood
-Heal traumatic brain injuries and concussions
-Help neurodegenerative diseases like Parkinson’s, Alzheimer’s and Dementia
-& of course the most common, improve skeletal muscle contraction, performance for workouts, and therefor – results.

✨ Dosage recommendations: ✨

Micronized Creatine Monohydrate is the recommended form
•Minimum 5g DAILY and increase to 10g for more cognitive benefits
•Take any time of day with anything

03/08/2026

🦠😷SICKNESS SURVIVAL GUIDE🤧🤢

During Sickness: ⤵️
🛌Get plenty of rest/sleep to allow your body to use its energy and resources to fight off viruses.
🏋🏼‍♀️No need to force a workout and break down your body and immune system further
💧Drink plenty of water to prevent dehydration
🍓🥣No need to force foods when your appetite is affected – fruit and soups are fine!
🍕Try to avoid consuming junk though
💊Treat symptoms as needed
🔙Stop worrying that your loosing progress! Your body will bounce back.

After you’re sick: ⤵️
📝Get right back on your plan and pick up where you left off
🚶‍♀️You may have low energy getting back to workouts but just do what your energy allows and it will come back, even if its just a walk – build from there the following days.
🥩Gradually start reintroducing foods you can. Aim for protein and veggies, adding fats and carbs as they fit back in your plan
💧Continue getting your water in!
🛌Keep sleep a priority, this is where your body recovers and repairs itself.
💊Return to getting supplements in

Ways to prevent getting sick:⤵️
🦠🤢We will never be able to prevent getting sick entirely but the healthier you are – the better your immune system – the better you can handle it.

🥩🥗Eating healthy is key 🔑Protein helps to build the structures in your body including those for your immune system. Eat a wide variety of different colors of fruits and vegetables a day. This will ensure lots of nutrients and fiver will be in your system that keep you healthy and support your immune system. 70% of your immune systems lies within your gut so what you put in it, matters!

🚶‍♀️🏋🏼‍♀️Workout and move your body to achieve more muscle, stronger heart, manage weight, and improve overall health.

💧Drink water! It’s the most abundant molecule in the human body and required for majority of all physiological processed within the body.

🛌Make sleep a priority. Your body mist go through its steps to repair and recover itself. Many dysfunctions occur with less quality sleep.

💊Supplement with a multivitamin! This will help fill any gaps in nutrition so the immune system stays strong, you will have more energy, improve metabolism and overall feel better.

03/08/2026

SUNDAY (MEAL PREP) SUGGESTIONS - Dinner 😋

GRILLED PINEAPPLE 🍍STEAK 🥩 & RICE 🍚MEAL PREP

Servings: 4
Prep Time: 30 Minutes
Cook Time: 15 Minutes

INGREDIENTS: ⤵️
1 Lb Flank Steak, Chopped
1 1/2 Cups Pineapple
2 Cups Brown Rice (Uncooked)
1/2 Cup Sugar-Free Teriyaki Marinade
Salt and Pepper, To Taste
Optional Garnish:
Green Onions, Sliced
Sesame Seeds

DIRECTIONS:⤵️
For this recipe, you'll need:
Grill, Medium Pot, Mixing Spoon, Cutting Board, Steak Knife, Gallon Ziplock Bag, 4 Meal Prep Containers

1. Add the chopped steak and teriyaki marinade to a ziplock bag. Seal it up and let it marinate for 30 minutes.

2. While your steak is marinating, prep the pineapple. If you're using fresh pineapple, slice it into spears or rings (whatever's easier for you). If you're using canned pineapple, the rings work perfectly for grilling.

3. Start cooking the brown rice according to the package directions.

4. After the steak has finished marinating, remove it from the bag and season with salt and pepper to taste.

5. Grill the steak to your desired doneness. For medium rare, cook until it reaches 130°F, or for medium, cook until it reaches 140°F. Use a meat thermometer to be sure.

6. Grill the pineapple for 2-3 minutes per side, until it's lightly caramelized and has those beautiful grill marks.

7. Let the steak rest for 10 minutes before slicing it into strips or cubes. While it's resting, you can finish up everything else.

8. Portion the cooked rice and grilled pineapple into 4 meal prep containers. Make sure to divide everything evenly. Top each bowl with the grilled steak afterward.

9. Garnish each dish with sliced green onions and sesame seeds if you want that extra pop of flavor and crunch.

Kelci Miller, CPT, CNC

03/24/2026

03/23/2026

03/20/2026

03/15/2026

03/15/2026

03/15/2026

03/11/2026

03/10/2026

03/09/2026

03/08/2026

03/08/2026

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