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

06/03/2026

NYC HYROX delivered. ⚡️

Not just because of the race itself, but because of the people.

Everywhere you looked, there were people betting on themselves. First-timers becoming finishers. Athletes pushing new limits. People of every age and background proving to themselves that they can do hard things. & that's the energy that makes this sport so special.

Months of training led to this moment. The early mornings. The brutal intervals. The sleds. The wall balls. The workouts that had me questioning my life choices halfway through. 😅

Every rep, every run, every session was building toward stepping onto that pier and finding out what was possible.

A fun surprise? Seeing our ranking sitting at #17 out of nearly 3,000 in wall balls. Not something that was expected, but something to be damn proud of! 🏐🔥

Huge congrats to everyone who raced, and to those still yet to go - HAVE FUN! 🤩🗽

NYC is officially in the books, but we're not done yet. Time to level up & turn it up for DC this September 👏🏼 ... and if this weekend taught me anything, it’s that there might be a singles division in my future. 👀

Keep choosing strength. Keep chasing uncomfortable. Keep showing yourself what's possible.

See you soon, DC! 💥

05/30/2026

HOW MUCH PROTEIN DO YOU NEED? (part 3)

The amount of protein you need every day differs from person to person. If you're going by the Recommended Dietary Allowance (RDA), it would be 0.8 g/kg bodyweight.

If you ask anyone in the fitness industry, though, pretty much everyone agrees this number is too low. This is because the RDA is set ONLY to prevent malnutrition. So that amount is the bare minimum.

It likely won't be enough to prevent muscle loss or help with your fitness goals. Studies have looked at this too and found there are benefits to eating more protein than the RDA.

When it comes to fitness, I recommend a range between 1 gram of protein per pound of your goal body weight and your actual body weight. So if you're 180 pounds and want to lose 10 pounds, stay between 170-180 grams of protein per day.

If you go over that amount, it's completely fine too. I go over my protein goal all the time and hit nearly 200 grams some days.

CAN YOU EAT TOO MUCH PROTEIN?

Most healthy people don't need to worry. If your kidneys are working fine and you drink enough water, eating a high-protein diet is generally safe.

In fact, they studied this in men who regularly work out over the course of a year. They found that there were no harmful effects.

I don't think you'll find much benefit in eating more than 1 gram of protein per pound of bodyweight. At least studies show it's safe to do so if you choose to.

BEST WAYS TO GET MORE PROTEIN:

•Eat protein with every meal - chicken, beef, eggs, Greek yogurt, etc.
•Snack smarter - beef jerky/meat sticks, whey protein bars, cottage cheese
•Use a quality protein supplement - Whey protein powder, plant-based protein powder with at least two sources of protein (peas & rice, for example)

05/29/2026

WHAT DOES PROTEIN DO IN THE BODY? (part 2)

Understanding what protein does in the body goes way beyond muscle building. Protein plays a lot of important roles. Here's what protein does in the body, and why it matters:

1. PROTEIN BUILDS AND REPAIRS MUSCLE TISSUE

When you work out, your muscles get little tears in them. Muscles are made mostly of protein, so that's what they need to repair themselves. This is why it's so important to get more protein, and this is especially true around your workouts.

This is probably the most well-known answer to "what does protein do in the body," but it's just the beginning!

2. SUPPORTS HEALTHY SKIN, HAIR, AND NAILS

Your skin, hair, and nails are mostly made of protein. Getting enough protein helps them grow stronger and stay healthy. All tissues break down over time and need to be rebuilt. So if your hair, skin, and nails are important to you, make protein a priority.

3. HELPS FORM ENZYMES FOR DIGESTION AND METABOLISM

Your body uses protein to make enzymes. These help us break down food and speed up processes in our bodies. This is another crucial aspect of what protein does in the body that most people don't realize!

4. PRODUCES IMPORTANT HORMONES

Hormones like insulin, growth hormone, and even some brain chemicals are made from protein. Without them, our bodies can't send the right signals and function as we're supposed to.

5. BOOSTS THE IMMUNE SYSTEM

Your immune system uses protein to create antibodies and many other immune cells. These are the little fighters that help protect you from getting sick. This immune function is a vital part of what protein does in the body for overall health!

6. TRANSPORTS NUTRIENTS LIKE OXYGEN

Hemoglobin, a protein in red blood cells, carries oxygen from your lungs to the rest of your body. Other proteins move vitamins and nutrients around, too. To make these proteins optimally, we need adequate protein intake.

7. MAINTAINS PH BALANCE IN THE BODY

Proteins help your body regulate its pH level. We need our pH tightly regulated so it doesn't become too acidic or too basic. That balance is crucial for staying healthy.

8. PROMOTES SATIETY AND REDUCES CRAVINGS

Protein makes you feel full longer than carbs or fat. It can also help reduce sugar cravings and make it easier to stay on track with your goals.

9. HELPS REGULATE BLOOD SUGAR LEVELS

Eating protein with meals can slow down how fast sugar enters your bloodstream. This can help you avoid energy crashes throughout the day.

10. PROVIDES STRUCTURAL SUPPORT TO TISSUES

Protein builds the framework for tendons, ligaments, cartilage, and bones. Protein is not just in your muscles.

As you can see, the functions of protein in the body are incredibly diverse and essential for optimal health!

05/28/2026

WHAT IS PROTEIN? (part 1)

Protein is one of the three main nutrients your body needs. The other two are carbohydrates and fats. These 3 all fall under a category called macronutrients, which we need in large amounts every day.

Protein is made up of tiny building blocks called amino acids. You can think of amino acids in protein like beads on a string. They're strung together in different combinations to create different types of protein.

Now, when it comes to protein ... There are two main types:

COMPLETE PROTEINS

These proteins contain all 9 essential amino acids, which are the amino acids your body can't make on its own. Some examples of complete proteins would be foods like meat, fish, eggs, and dairy sources like whey protein.

INCOMPLETE PROTEINS

These are missing at least one of the essential amino acids. Most plant-based proteins fall into this group.

05/21/2026

Post-Workout Carbs Matter More Than You Think!

A lot of people focus on protein after a workout… but skip carbs

And while Protein is important… carbs are just as important!

After you train, your body needs proper recovery. You’ve just broken down muscle tissue and burned through glycogen (stored energy in your muscles). If you don’t replenish that… you’re slowing down your results.

That’s where post-workout carbs come in 👏🏼

Fast-digesting carbs like 1st Phorms “Ignition” can help:

🔹Replenish glycogen stores so your energy comes back!
🔹 Kickstart recovery so you’re ready for your next workout
🔹Shuttle nutrients and protein into your muscles for better muscle growth and recovery

This is exactly why products like Ignition exist!

It’s fast-digesting carbs designed to get into your system quickly when your body needs it most… right after training

Think of it like this:
You just put in the work… now you need to recover properly so that work actually pays off.

If you’re skipping carbs post-workout, you’re leaving results on the table

Something that I have been doing for the last 5 years in my routine is doing 1 scoop of ignition and 2 scoops of Phormula-1 and I have the best recovery, and have noticed better results

📍Whats your favorite post workout flavors? ⬇️

05/20/2026

☀️ SUMMER GAME PLAN ☀️

Summer is coming… whether you’re ready or not. 👏🏼

Pool days. BBQs. Taking your kids to the park. Being in pictures you actually feel good in.

If you don’t have a plan… you’ll fall back on excuses

Here’s where it starts:

🔑 PROTEIN + CALORIES = RESULTS
No magic pills. No shortcuts.

1️⃣ Calories = control the scale

If you want to lose weight ➡️calorie deficit
If you want to build muscle ➡️ calorie surplus
👉🏼 Calories control your weight

2️⃣ Protein = controls how you LOOK

Keeps muscle while losing fat
Helps build lean muscle
Keeps you full (so you’re not picking at snacks all day)
👉🏼 Protein controls your body composition.

🔥 3-Step Game Plan (keep it simple):

1️⃣ Plan your day

Track your food ahead of time.
Don’t “wing it”

2️⃣ Build every meal around protein

Be intentional.
(3 meals + high-protein snacks = you’ll hit your numbers)

3️⃣ Use tools when life gets busy

Whole foods first… supplements when needed
Stay consistent for 6–8 weeks and watch what happens.

🔥Drop ONE thing you’re locking in starting today to get ready👇🏼

05/19/2026

The Power of Bringing People Along the Journey 🫶🏻

“If you want to go fast, go alone. If you want to go far, bring a friend.”

This is very real, especially in a fitness journey.

There have been many times in my career and in my own journey where things felt lonely.

Days when motivation was low and quitting felt easy.

That’s when I learned to lean into community
I surround myself with family, friends, and coworkers who are on the same path. People who understand the struggle and keep showing up, even when it’s hard.

Because the truth is… hard times will come.

In those moments, the right people in your circle can help you keep going when you feel like giving up

They encourage you
They motivate you
They support you

That’s why it’s powerful not to go at it alone

If you have a family member, friend, or co-worker who is Ready to earn Results… invite them to the gym, on a walk or to get a smoothie! 👀

Drop a 🔥 if you love the community, and let me know if you are doing a fitness Challenge!

05/18/2026

Do you ever feel like you are alone in your journey or like you dont have the motivation to keep going?

Like no one is coming to save you?
It’s because it’s true…. You are on your own journey, working on becoming the best version of yourself!

So, understand that this is normal!

Why? Because creating the life you want requires building new habits.

With new habits, you’ll attract more of what you want and less of what you don’t want in your life.

Taking care of yourself first does not mean you are selfish…In fact, it will help you elevate those you surround yourself with.

So, what can you do?
1️⃣Start believing in yourself. You must believe you are building the life you want and that you’re on the right path.
2️⃣Be intentional about what you want and what you don’t want in your life.
3️⃣Set a standard for yourself. Say “yes” to yourself and “no” to what doesn’t serve you.

Motivation will come and go, it is the discipline and those habits that you build that will help you keep going even when you want to quit!

📍 So here is my challenge to you….

Comment 1 thing that you are committing to this month, even when you dont “feel like it”

Kelci Miller, CPT, CNC

06/03/2026

05/30/2026

05/29/2026

05/28/2026

05/21/2026

05/20/2026

05/19/2026

05/18/2026

Address

Telephone

Website

Alerts

Contact The Practice

Shortcuts

Share

Category