Kelci Miller, CPT, CNC

02/07/2026

🚨 OTHER MEAL PREP TIPS TO GET STARTED 🚨

I wanted to leave you with a few more tips...

1. You don't ALWAYS need a vegetable! Even though it's a good idea to get as many of these nutrient-dense vegetables as you can, they're not always convenient. I always recommend a high-quality multivitamin or complete daily nutrient supplement to support your vitamin and mineral needs.

2. Protein powder is an excellent tool! If you struggle to hit your protein goals, a whey protein blend or plant-based protein powder can be excellent options to help. With how busy life can get, it's nice to have an on-the-go option you can mix in water and have with an apple or easy carb!

3. The secret is in the sauce and seasoning! Meal prep doesn't need to have a bunch of fancy herbs, ingredients, and pizazz to taste great. Find some low-calorie sauces you enjoy as well as different seasonings to switch things up.

4. Utilize me for help! I am a NASM Certified Personal Trainer and Nutrition Coach right here Maryland! Just shoot me a message any day, anytime & I’d be more than happy to help in any way I can!

Best of luck, my friend! With what you learned today, I know you'll be a master of meal prep in no time. 👏🏻

** For some supplements that can help support your journey and fill in any gaps ... I suggest 1st Phorm Supplements! Message me to see what’s best for you!**

02/07/2026

🚨 MEAL PREP MADE SIMPLE 🚨 continued..

Following the “pick 2” method mentioned in my previous post - see below for some popular meal break pairings for breakfast, lunch and dinner!

😋

02/06/2026

🚨MEAL PREP MADE SIMPLE🚨

Starting a health journey can be overwhelming and we get paralysis by analysis. Meaning, we stop trying because we are so overwhelmed in the decision-making process - OR we can get tired of the same chicken, broccoli, rice combo week after week.

I am here to help make it simple so that you can earn confidence to execute and see results and enjoy the process along the way.

Pick 2️⃣ proteins, 2️⃣ carbs, & 2️⃣ veggies – that’s just enough meals for the whole week!

Switch up your seasonings, sauces, and cooking methods to mix it up and keep it from “boring.”

Here are some ideas to provide inspiration for meal prep:⤵️

Pick your protein: 🍖🥩🍤🐟
Chicken thighs, chicken sausage, chicken/turkey breasts, ground chicken/beef/turkey, pork tenderloin, venison, meatballs, salmon, tuna, shrimp, eggs, egg whites, tofu

Average serving size:
Women: 4-60z/ portion
Men:5-8oz/ portion

Pick your veggies: 🥦🥬🥕🥗
Broccoli, carrots, brussels sprouts, cauliflower rice, asparagus , green beans, zoodles, lettuce wraps, salad, peppers, and onions

Average serving size:
1 cup cooked, 2 cups raw

Pick your carbs and/or fats:
Carbs: 🍚🍝🍠 sweet potato, roasted potatoes, rice, quinoa, pasta, sourdough, tortilla, beans, fruit

Fats: 🥑🧀🧈 avocado, cheese, butter, dressings, Greek yogurt, nut butters

Average serving size:
Depends on your macros!
Remember to weight everything out for accurate tracking!

02/05/2026

More lists of Fiber in case you needed more ideas!

Some more of my favorites:
•chia seeds (add to Greek yogurt, oatmeal etc..)
•all types of berries!
•asparagus

02/04/2026

🥦 FIBER (Part 1) 🥬
🔑Key to Longevity

Fiber is one of the most crucial parts to your diet on so many levels ‼️

And it isn’t just about your 💩 …

Fiber refers to a diverse group of carbohydrates that humans cannot digest. When you consume fiber, it leaves your stomach undigested and end up in your colon where it feeds friendly bacteria.

Est. 100 trillion live bacteria reside in the human gut, mainly in the large intestine.

These bacteria are crucial for optimal health in humans.

They play various roles related to: ⤵️
•Weight management ⚖️
•Blood sugar control 🍭
•Immunity 🦠
•Brain function 🧠
•Mental health 😌

⬆️fiber = ⬆️diverse bacteria

The more microbiomes we have in our intestines, the thicker the mucus wall will be and the better barrier between our body and our bacteria population. While the mucus barrier lowers inflammation throughout the body, bacteria aide in digestion, creating a dual benefit. So, the more fiver and diverse sources of good healthy fiber, the better the “good” bacteria. If that system becomes lopsided, and we end up with too much “bad” bacteria – that’s when all types of health problems begin.

It all starts in the gut!

There is dietary fiber (found naturally) or functional fiber (added to foods). We prefer real food sources as natural to the earth as possible! There are also different forms of fiber.

Lets keep it simple & break down just a couple!

Soluble Viscous Fiber – dissolves in water and forms a gel-like material in the digestive tract that helps lower cholesterol and maintain healthy blood sugar levels as apart of your diet. This gel slows digestion and absorbs nutrients, resulting in prolonged feelings of fullness and reduced appetite. Studies have shown the more intake of viscous fiber, reduced food intake and results in weigh loss.

Sources: oats, barley, fruit, legumes (beans and peas), psyllium husk, gum pectin’s, beta glycans.

Insoluble Fiber: does not dissolve in water. It can bulk the stool (very helpful if you have loose stool/diarrhea often) and helps clean out your tract.

Sources: wheat bran, whole grain cereals and brads, many vegetables, lignin and cellulose.

Most plant-based foods contain both types in varying amounts. In general, fruits, vegetables, whole grains, beans, legumes, seeds, berries and nuts.

The main Point:⤵️
🥦Promotes healthy gut
🥬Reduces cholesterol
🥦Promotes healthy weight
🥬Adding bulk to digestive tract
🥦Promotes blood sugar control
🥬Helps appetite control
🥦Reduces gastrointestinal cancer risk
🥬Leads to a healthy gut bacteria and enzymes

The roughly estimated amount of fiber intake a day is 28g. More specifically 15g of fiber for every 1,000 calories consumed. On average that would be about 25g for women, and 38g for men – deepening on your weight and macros for your goals. I do not encourage the upper limit thought.

If you are low on fiber intake – lets work on starting to get 20g daily and gradually increase from there. If you have bloating and discomfort from fiber it is because your body is not used to it and it is lacking key enzymes to break it down, due to lack of regular consumption.

02/03/2026

❤️‍🩹TOUGH LOVE TUESDAY❤️‍🩹

If I wasn’t seeing the progress I wanted to see – here’s what I would ask myself:

Lets start with nutrition: ⤵️🍎
•Am I hitting my calorie and protein 6 out of 7 days a week?
•Am I weighing and measuring my food to make sure im accurately tracking my food?
•Am I logging every lick, sip, bite?
•Am I eating out often?
•Am I getting 20-25g of fiber/day (men would be 35-40g/day)
•Am I paying attention to food quality?

Next, I’d take a look at movement: ⤵️🏋
•Am I getting 3 to 5 strength trainings sessions/week?
If so, am I pushing myself to failure in those sessions or am I just going through the motions?
•Am I getting 2-3 days of cardio where im pushing my heart rate and challenging myself?
•Am I getting a brisk 45 minute walk or more daily?
•Am I making an effort to get up and move throughout the day?

A few other things id check on:⤵️💧
•Am I taking my baseline supplements daily?
•Am I drinking a minimum of 100oz of water daily?
•Am I getting good, restful sleep?
•Am I doing my best to manage stress?

I know it can be frustrating to not see results within the first few weeks of a new training regime – but I can promise you that it did not take a few weeks to get where you are today; uncomfortable or unhappy with what you see on the scale or in the mirror – so its not going to take a few weeks to undo that either and become the person you want to be.

There is lag time between the EFFORT you put in and SEEING the results of your effort ⏳

Your body needs to first LEARN and then it can SHOW the progress

If you are TRULY following the program, it WILL work. 👏🏻

It takes time, effort and consistency. Be patient, it’s worth the end result!

02/02/2026

HUNGER & CRAVINGS

It’s quite common as you cut calories and take things out of your diet that you begin to start having cravings and getting hungry.

Here are some steps on what to do when you start to get those cravings – hunger feelings again. Many have implemented this and it works!

⏱️ Take a look at nutrient timing around your workouts. Are you fueling before you train? Aright after you train? and a consuming a full meal within 60 minutes after completing training?

Focus on:
⬆️Increase protein (or put protein meals/snacks closer together – nutrient timing)
⬆️Increase veggies + fiber (volume foods)
⬆️Increase water
⬇️Decrease sugar
😴Improve sleep
💊Consider supplements such as greens, omega’s, and creatine

01/28/2026

This one deserves a permanent spot on my feed.

Three months ago marked one of the biggest accomplishments of my life. After ten months of training—mentally and physically pushing myself through the unthinkable, constantly asking “what the f$! was I thinking?!”*—working a full-time job, two part-time jobs, and waking up early on weekends to run a ridiculous number of miles, I crossed the finish line of the Chicago Marathon.

It was indescribable. Magical. A rush of pride and relief all at once.

helped me permanently preserve the bib that carried me 26.2 miles through the city, along with the roses my parents had waiting for me at the finish line. Something I’ll cherish forever 🏃‍♀️🫶

01/24/2026

Try this for next weeks Breakfast Meal prep! 😍

01/23/2026

🚨PROGRESS IS NOT LINEAR 🚨

Your journey is going to be filled with ebbs and flows. Everything isn't going to be perfect every day. You can have high motivation and big progressive moments, and you can have moments that aren't so great at all.

That is normal!

You are still progressing if you are pushing through to work on your daily habits.

Usually the focal point is the scale and that dictates everyone's mood and whether or not you're getting results. But there are so many things that can affect the scale!

⏰ Time of day: did you weigh in right when you woke up, no clothing on, before you consumed anything and after you went to the bathroom?

💪🏼 Inflammation: did you workout really hard in the last few days? Doing something different than you normally do? Did you eat something different than you normally do? It is quite common to be swollen, sore and holding more fluid from workouts. (Supplements can help!)

💧 Water retention: your body has many reasons as to why it will go up and down with fluid retention. It's supposed to!

😓 Stress/Lack of sleep: are you giving your body time to recover? Are you getting good quality sleep? Are you stressed to the point that it's affecting how you feel physically?

🧬 Hormones: hormone fluctuations are normal, and so are weight fluctuations because of it. Is it around that time of month? Are your hormones where they need to be? Many factors go into this.

💩 Gut health: are you having regular bowel movements?

Remember, there are many other ways to measure our success! Non-scale victories are very important to pay attention to!

⚖️ Examples of Non-Scale Victories:
- More energy
- Overall feel better
- Able to play with kids without getting winded
- Down a notch on the belt, or a size in the jeans
- Clothes fit looser
- Need new clothes
- Confidence in clothes
- Unhealthy food doesn;t taste the same
- Decrease in cravings
- Increased gratitude for little things
- Able to listen to body more
- Less joint pain
- Less health problems
- Labs improve
- Increased motivation
- Can get up and down easier
- People give you compliments

01/23/2026

🥚 PROTEIN MADE SIMPLE 🥩

Always aim for minimum of 30g protein every time you consume anything - think protein first. 🤔

To make this SO simple: ⤵️
Take your total protein number for the day, and divide that by how many “meals” (this includes snacks, shakes, bum anything..) and that will equal how much protein to have at each “meal” to hit that total number for the day.

Ex: 150g protein per day / 5 meals eaten per day = 30g protein eaten at each meal.

01/21/2026

Differences in Protein Powder (1st Phorm)

Level – 1 ⤵️
Meal replacement
Keeps you full longer
Easy & convenient
Taste amazing
Great for adding to recipes
Helps craving

https://1stphorm.com/products/level-1/?a_aid=kelcifit

Phormula 1 + Ignition (Post workout) ⤵️
Recover from workouts faster
Feel better faster and more energy
Get more results
Prevents soreness
Burn body fat better
Get protein in your day at the most important time

https://1stphorm.com/products/phormula-1/?a_aid=kelcifit

Phormula 1 Clear ⤵️
Thinner than regular powder, so it flavors water to taste like juice
Can combine with Ignition for post workout
Use it just to get protein in

https://1stphorm.com/collections/protein/products/phormula-1-clear/?a_aid=kelcifit

Creatine ⤵️
Perform better in workouts
Get stronger, lift more, get faster, etc..
More results
Improve bone health
Change body composition
Better brain function
Enhance memory
Boost attention
Improve processing speed
Improve mood and depression

https://1stphorm.com/products/micronized-creatine-monohydrate/?a_aid=kelcifit

Experience the refreshing taste and unmatched quality of Phormula-1 Clear Whey Protein Isolate - A light and fruity alternative to thick, milky shakes.