Kelci Miller, CPT, CNC

09/11/2026

Washington D.C. Hyrox - done, dusted & SO DAMN PROUD! 🔥

After NYC Hyrox I poured my heart and soul into training for DC. The early mornings at Crunch with Vi and the F45 crew, getting miles in with Bethany Lord before Bootcamp at Soldierfit Frederick, or the track workouts after a full work day with Molly Norton, Taylor Marie , Rachel Walling and Meghan Walling!

And it all paid off! 💪🏼

⏱️ 7:15 faster than NYC & Sub 75!

🥇 11th in age group (785 teams)
🏆 47th overall in women’s doubles division (3,193 teams)
☄️ Top 1.5% overall in Wall Balls

I’m proud of the result, proud of the result, proud of my partner and the person in myself who kept showing up.

And if you know me - you already know… I’m not done yet🤪
Singles? Doubles redemption? Team relay? 👀

📸 : Mason Lord

09/08/2026

Hyrox yesterday - recover & refuel today 😮‍💨🔥

Shout out to Nutré Meal Plans|Healthy Food 🙌🏼 because the last thing I wanted to do yesterday was meal prep for the week!

Having fresh, balanced meals already prepped and ready to go means one less thing to think about when life gets busy - and WAY less temptation to fall off track when I’m tired, hungry and don’t have anything planned.

Health & fitness goals isn’t just about what you do in the gym, it’s about what you put on your plate too! 🍽️

Hyrox done. Meals handled. Goals still on track ✅

•• Use code KELCI at checkout for 40% off your first order! ••

Nutre Elite Partner Program

09/07/2026

🎃 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

DIRECTIONS:
For this recipe, you'll need:
• Large Bowl
• Oven
• Mixing Spoon
• Muffin Pan
• Muffin Tin Liners or Non-Stick Spray

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.

MACROS PER SERVING:
Calories: 174
Protein: 8g
Carbs: 12g
Fat: 11g
Fiber: 2g

09/06/2026

🎃 PUMPKIN SPICE MINI WAFFLES 🎃

INGREDIENTS:
1/2 Cup Water
1/2 Cup High-Protein Waffle/Pancake Mix
1/4 Cup Pumpkin Puree
1 Scoop 1st Phorm Level-1 Pumpkin Spice Latte Protein Powder (LINK IN BIO)
1 Tsp Ground Cinnamon
Cooking Spray

OPTIONAL TOPPINGS:
• Peanut Butter
• Butter
• Chopped Walnuts
• Sugar-Free Maple Syrup
• Honey

DIRECTIONS:
For this recipe, you'll need:
• Mini Waffle Iron
• Medium Mixing Bowl
• Mixing Spoon

1. Turn on your mini waffle iron and allow it to warm up.

2. In a medium bowl, mix all the ingredients until combined. The batter should match the consistency of normal waffle batter. Add water (or milk if desired) until the desired consistency. If your batter gets too runny, try adding more waffle/pancake mix.

3. Once the waffle iron is ready, lightly spray it with cooking spray. Add 1/4 of the batter and allow it to cook, no longer than a minute. Or follow the typical times for your waffle iron, or cook each side of the waffle until golden brown.

4. Add waffles to a plate, add your toppings, and enjoy!

MACROS PER SERVING:
Calories: 397
Protein: 41g
Carbs: 50g
Fat: 6g
Fiber: 8g

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