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

12/27/2025

1st Phorm’s newest flavor protein powder is BIRTHDAY CAKE! How about we make a sweet treat to celebrate?!

🧁PROTEIN BIRTHDAY CUPCAKES 🧁
Servings: 12 (1 Cupcake = 1 Serving)
Prep Time: 10 Minutes
Bake Time: 15-18 Minutes

INGREDIENTS:

CUPCAKES: ⤵️
1 Cup Liquid Egg Whites
4 Tsp Coconut Oil
1/2 Cup Non-Fat Vanilla Greek Yogurt
3 Scoops Level-1 Birthday Cake
1 Tsp Vanilla Extract
1/2 Cup Sugar Alternative
1/4 Cup Flour
1 Tsp Baking Powder

ICING: ⤵️
8 oz Low-Fat Cream Cheese
1/2 Cup Non-Fat Vanilla Greek Yogurt
1 Scoop Level-1 Birthday Cake
1 Tsp Vanilla Extract

OPTIONAL: ⤵️
1/4 Cup Sprinkles

For this recipe, you’ll need: ⤵️
•12 Cup Muffin Pan
•Medium Mixing Bowl x 2
•Whisk
•Piping Bag (Or Zip-Top Bag)
•Non-Stick Cooking Spray

DIRECTIONS: ⤵️
1. Preheat the oven to 325℉ and set it aside while you prepare the batter and icing.

2. Start by making the icing. In a mixing bowl, add the low-fat cream cheese and non-fat Greek yogurt. Mix thoroughly until the mixture is smooth and free of lumps.

3. Next, add the Level-1 protein powder and vanilla extract to the bowl. Continue mixing until fully combined and the icing has a thick, uniform consistency.

4. Place the icing in the refrigerator to chill and set while you prepare the cupcakes.

5. In a separate mixing bowl, combine the egg whites, coconut oil, and non-fat Greek yogurt. Mix until smooth and evenly blended.

6. Add the remaining cupcake ingredients to the bowl with the egg mixture. Mix until a thick, smooth batter forms, making sure all ingredients are fully incorporated.

7. Lightly spray a cupcake or muffin pan with non-stick spray. Divide the batter evenly between 12 cupcake cups.

8. Bake for 15–18 minutes, or until a toothpick inserted into the center of a cupcake comes out clean.

9. Once baked, remove the cupcakes from the oven and allow them to cool for 10–15 minutes.

10. Transfer the icing to a piping bag or zip-top bag and apply evenly to each cupcake.

11. Enjoy! 😋

MACROS PER SERVING ⤵️
Calories: 119
Protein: 13g
Carbs: 13g
Fat: 5g

Link in bio also gets you free shipping!

12/19/2025

Officially six months with and 100 classes TAUGHT! 🤩

I knew LifeCYCLE was special before I ever joined the team - but I had no idea just how magical it truly is. LifeCYCLE is so much more than a studio; it’s a supportive community built on shared goals, genuine connections, motivation and friendships. It’s a place where accountability feels natural because it’s rooted in mutual encouragement and compassionate, uplifting instructors! This place makes life richer - and all of us more resilient.

Sharing my passion with this community fills my cup beyond measure. Connecting with riders and lifting on their “why”, celebrating their wins, and educating through fitness and nutrition lights me up! While on the Strength floor I get to push my class hard while keeping things fun and functional - all while being my fully authentic self - complete with questionable dance moves and off-pitch singing 💁🏼‍♀️🎶

Here’s to six more months of magic - and many more after that! 💜

Catch me instructing Strength Monday nights at 5:30pm, leading Small Group Training Mon/Fri & Tues/Thurs at 5:30am 💪🏼 & hopefully on the podium one day in the future! 🫣

📸 :

12/08/2025

Let’s talk about consistency 💫

I always say it— motivation comes and goes, but consistency is what changes everything.

You won’t always feel 100%, and that’s okay. The goal isn’t perfection, it’s showing up even when it’s not convenient.

That’s how you build self-trust and momentum. This is one of the biggest shifts I focus on — learning how to stay consistent no matter what life throws at you.

Keep stacking those small wins this week. They add up faster than you think. 👏🏻

12/07/2025

Your diet is 𝐧𝐞𝐯𝐞𝐫 going to be perfect. ❌ Especially during these unique & uncertain times. ⁣
⁣
In today's society, it sounds like everything is terrible for you. Sugar, meat, dairy, bread, diet soda.. according to the internet and/or documentaries, it's all going to kill you. ⁣💀
⁣
Sometimes you just want those foods, and you don't care if someone says you shouldn't. Especially now with options and priorities shifted - it's okay to eat foods that aren't the so-called healthiest options. You can find comfort in eating pizza for dinner without beating yourself up that you didn't eat a salad instead. Pizza is our friend. ⁣🍕
⁣
Nutrition can be so polarizing. People make us feel like we 𝘏𝘈𝘝𝘌 to follow certain rules. But for what? So we can have the perfect diets?⁣
⁣
𝐈'𝐥𝐥 𝐥𝐞𝐭 𝐲𝐨𝐮 𝐢𝐧 𝐨𝐧 𝐚 𝐥𝐢𝐭𝐭𝐥𝐞 𝐬𝐞𝐜𝐫𝐞𝐭: 𝐭𝐡𝐞 𝐩𝐞𝐫𝐟𝐞𝐜𝐭 𝐝𝐢𝐞𝐭 𝐝𝐨𝐞𝐬𝐧'𝐭 𝐞𝐱𝐢𝐬𝐭. ⁣
⁣
If we truly wanted perfect health, we'd walk everywhere instead of driving, we'd drink nothing but water, we'd sleep at least eight hours, we'd eliminate all of the stress in our lives. 𝘉𝘶𝘵 𝘵𝘩𝘢𝘵'𝘴 𝘯𝘰𝘵 𝘳𝘦𝘢𝘭𝘪𝘴𝘵𝘪𝘤, & 𝘯𝘦𝘪𝘵𝘩𝘦𝘳 𝘪𝘴 𝘩𝘢𝘷𝘪𝘯𝘨 𝘢 𝘱𝘦𝘳𝘧𝘦𝘤𝘵 𝘥𝘪𝘦𝘵. ⁣
⁣
I'm not advocating you eat pizza and ice cream all day every day. But definitely sometimes. ⁣
⁣
It's still wise to be overall health-conscious. But never ever ever feel like you shouldn't eat a certain food because of what you've been told. You 𝐂𝐀𝐍 eat sugar. You 𝐂𝐀𝐍 eat bread. You 𝐂𝐀𝐍 drink soda. You'll be fine.⁣ 😌
⁣
Enjoying foods you love in moderation is never a bad thing. ESPECIALLY if they bring you joy, because we can really use some more joy. If eating a cookie (or 5) is going to make you happy - eat the damn cookie! Mental health still matters.⁣ 🍪
⁣
Every food choice you make does not need to be in the pursuit of perfect health. Don't beat yourself up if your diet hasn't been perfect. 👏🏼

12/02/2025

You know that unstoppable feeling after a 🔥 class — the one where you walk out taller, clearer, and like you could conquer anything?

That's not just confidence — it's chemistry. 🧬

When you train, your brain releases a wave of endorphins (pain blockers), dopamine (motivation), and serotonin (happiness) — the trio behind your post-workout high.

This chemical cocktail:
💫 Boosts your mood and mental clarity
🧠 Reduces anxiety and brain fog
🔥 Increases focus and drive for the rest of your day

Even just 20 minutes of intentional movement can shift your brain state and rewire your mood.

Every rep, every drop of sweat, every deep breath is rewiring your brain to handle stress better and recover faster.

11/28/2025

The scale is one tool — not the full story.

Weighing in can help you see patterns over time, but it should never define your progress or your worth. Your body fluctuates daily based on things like sodium, water, stress, sleep, and even your cycle. That doesn’t mean you’re not making progress.

Use the scale for awareness, not judgment. Focus on how your clothes fit, your energy, your strength, and how consistent you’ve been.

Remember, we’re here to build habits that last — not chase a number that changes day to day.

11/27/2025

I’m thankful for all of you; current & past clients, friends, family, and everyone who’s trusted me with your health & fitness goals along the way. Wishing you all happy holiday filled with good food, good company, and a cozy home to enjoy it in.

Happy Thanksgiving! 🦃💜

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.

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! 🥂

09/03/2025

🎃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.

Kelci Miller, CPT, CNC

12/27/2025

12/19/2025

12/08/2025

12/07/2025

12/02/2025

11/28/2025

11/27/2025

11/13/2025

09/27/2025

09/24/2025

09/19/2025

09/03/2025

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