Kelci Miller, CPT, CNC

09/05/2026

🎃 PUMPKIN SPICE HIGH-PROTEIN MUG CAKE 🎃

INGREDIENTS:

1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder (LINK IN BIO!)
1/2 Tsp Pumpkin Spice
1/2 Tsp Baking Powder
1/2 Tsp Baking Soda
2 Tsp Sugar Substitute
1/4 Cup Water
1/2 1st Phorm Pumpkin Spice Crunch Protein Powder Level-1 Bar, Cut Up

OPTIONAL TOPPINGS:
• Whipped Cream
• White Chocolate Chips
• Chocolate Syrup

DIRECTIONS:
For this recipe, you'll need:
• Microwave-Safe Mug or Bowl
• Microwave
• Spoon

1. In a large microwave-safe mug, mix all the dry ingredients.

2. Add water and stir into a pudding consistency. Cut up the Level-1 Bar, and mix it in.

3. Microwave for about 30-60 seconds. (Keep an eye on the mug to make sure it does not overflow).

4. Remove from microwave.

5. Add any other optional toppings on top and enjoy!

MACROS PER SERVING:
Calories: 286
Protein: 35g
Carbs: 19g
Fat: 10g
Fiber: 1g

09/04/2026

Fall is here ... and so is every pumpkin spice craving you've been waiting for. 🎃

The difference this year?

You don't have to feel guilty about any of them.

If you want irresistibly delicious, high-protein pumpkin spice recipes ... you can find some of the best ones right here on this page!

Experience faster muscle recovery with Phormula-1. Premium whey protein isolate with 20-21g of rapid-digesting protein per serving, NSF-certified flavors.

09/03/2026

Building a bigger engine, one lap at a time. 🏎️💨 Who is racing HYROX America Washington DC this week?! LFGGGG

09/03/2026

You know what's actually a good sign? When this starts to feel boring.

The newness wears off, the days blur, it stops feeling like a big deal ... and it's easy to read that as “falling off”.
It's the opposite.

Boring is what it looks like when something stops taking everything you've got and starts becoming just what you do.

The excitement was never the point.
The habit is ... and a habit, by definition, feels unremarkable.

At this point, you're right where you wanted to be: following through without having to hype yourself up first.
Now you just need to keep moving.

Oh, and one more thing ... for the days it does feel like too much: comment below and tell me why you started.

Putting it in your own words makes it stick. Then screenshot what you wrote and keep it close.

P.S. Everybody hits a wall eventually ... and that note, from you, is what will get you over it. Plus, you can reach out any time you need a little extra push to get back on track ... I’m always here to help! 👊

08/11/2026

Marathon training = lots of miles… which means recovery has to become part of the training plan. 🏃‍♀️➡️🧘‍♀️

I’m SO excited to add the Chirp Halo into my recovery routine! 🙌

The Halo is a wireless TENS + EMS muscle stim device designed to help with everyday muscle tightness, pain relief, and muscle recovery. TENS uses gentle electrical pulses to help manage pain, while EMS stimulates the muscles and can help support circulation and recovery.

For me, it’s a tool I’ll use after long runs, hard workouts, and those days when my legs are just DONE. 😂

I love that it’s wireless, targeted, and easy to use while I’m relaxing at home—because recovery doesn’t always have to mean adding another hour to your day.

More miles + smarter recovery = the goal. 👊

Excited to see how the Chirp Halo fits into this marathon training block! 🏃‍♀️💨

Chirp

08/09/2026

Give ‘em something to hate on ✌🏻

08/02/2026

This tank has seen some pretty cool miles.

It crossed the finish line with me at the 2025 Chicago Marathon.

Today, it came along for a 5K personal best & another race to keep my "one race a month, all 2026” goal alive. ✅

70 days until Chicago Marathon 2026! Time to keep building. 💙🏃‍♀️

07/29/2026

The results will come - just keep showing up. 🏃🏼‍♀️

07/27/2026

Marathon training 🤝🏼 Hyrox training.

Fast miles.
Heavy stations.
Long runs.
Beach recovery.

Train hard enough that your rest day actually feels earned. 😮‍💨🔥
Week by week. Mile by mile. Rep by rep.