Kelci Miller, CPT, CNC

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.

01/20/2026

❤️‍🩹 TOUGH LOVE TUESDAY ❤️‍🩹

You cant keep bringing the same thing to the table, and expect different results. 👏🏻

Frustrated over the scale because of your expectations? (change the expectation)

✅Be realistic
✅Quit lying to yourself, and me..
✅Figure out the pace you need to go to just keep going

Quitting is off the table! ❌
If you quit, your problems only get worse.

My Expectation = meet me half way
And that’s going to take working on yourself 💁🏼‍♀️

💥Do your education
💥Work on habits and quit forcing yourself to be just good!
💥Find places you can improve and be willing to learn and try.
💥Build routines and systems to apply a healthy lifestyle (stop approaching this as a diet, and quick fix)
💥Create a higher standard for yourself – and don’t let feelings dictate how you show up. Live your standard.
💥Find that burn inside of you and why you’re doing this. You cannot waste a day.

It comes down to the work you’re willing to put in. Where there’s a will there’s a way!

Go WIN the day! 🏆

01/16/2026

Looking for the perfect post-workout meal? A açaí bowl after your workout is an excellent choice! It provides essential nutrients to aid muscle recovery and boost your energy. Let’s explore why ⤵️

The Essential Nutrients in Acai Bowls for Muscle Recovery: ⤵️
• Acai berries contain amino acids
• Nut butters like almond or peanut butter enhance flavor while adding protein and healthy fats.
• Healthy fats, including omega-3 and omega-6 fatty acids in acai, help reduce inflammation, aiding muscle recovery.
•Minerals like calcium and magnesium in acai berries support muscle function and contractions.
•Açaí bowls also contain natural sugars from fruits, which help quickly replenish glycogen stores in muscles after exercise.

How Acai Bowls Aid Muscle Repair and Growth: ⤵️ •Anthocyanins, an antioxidant in acai berries, possess strong anti-inflammatory properties that reduce muscle soreness after exercise. The unique fatty acids in açaí enhance amino acid absorption into muscle cells, promoting muscle repair and growth.

Boosting Energy Levels with Natural Sugars and Carbohydrates: ⤵️
Carbohydrates in acai bowls, primarily derived from fruits and grains, offer sustained energy, helping maintain stamina throughout the day. This blend of natural sugars and carbohydrates replenishes glycogen levels, crucial for muscle recovery and overall energy.

Hydration Benefits of Acai Bowls: ⤵️
Hydration is critical for post-workout recovery, and acai bowls excel in this area. They often contain coconut water and hydrating fruits, helping restore hydration levels after exercise.

All in all - 👏🏻
Acai bowls are a powerhouse of nutrition that can significantly enhance your post-workout recovery. From providing essential nutrients and antioxidants to aiding muscle repair and growth, acai bowls are an ideal post-workout meal. They offer sustained energy, hydration benefits, and can be customized to meet individual fitness goals and dietary needs. 👏🏻

Incorporating acai bowls into your diet can help reduce fatigue, support energy metabolism, and maintain overall health and well-being. So, why not make acai bowls a regular part of your post-workout routine and experience the myriad benefits they offer? Embrace the delicious taste and nutritional power of acai bowls to support your fitness journey and achieve peak performance.

🥥🫐🥝🍏🍌🍓🍍🍌🍏🍎🍓🍌🥝🥥🫐🍓🍎🍍🍌🍏

01/15/2026

🚶‍♀️WALKING & WATER 💧

Walking:
•helps burn more calories to burn BF without increasing hunger cues
•helps metabolism
•helps maintain caloric deficient
•improves digestion
•improves mental focus and energy
•improves insulin sensitivity when walking after a meal
•easy to sustain long term
•manages stress
•overall feel better

Water:
•prevents mistaking hunger for thirst
•helps digestion and nutrient absorption
•helps cut liquid calories
•reduces appetite
•improve physical performance
•support mental focus and energy
•aides in fat metabolism
•helps eliminate waste
•helps blood pressure and flow
•used in the majority of biochemical processes in the body

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 👏🏻