Mariah Miller

How Did You Get Started?

I had a friend who used to do figure competitions and I got interested. We would work out together and I watched her body transform when she would train to get ready for a figure show. Shortly after, I started working for a modeling agency and it motivated me to stay fit so I could get modeling jobs. I've taken some time off now, and I'm getting back into the swing of things after having a baby 1 year ago by doing some bikini competitions!

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Mariah Miller

What Workout Plan Worked Best For You?

• Cardio: 45 minutes
• Triset:
  Biceps Curls: 1 set of 15 reps
  Shoulder Raises: 1 set of 15 reps
  Triceps Pushdowns: 1 set of 15 reps



• Hanging Abs Raises: 1 sets of 50 reps

Day 2: Cardio Only

• Cardio: 45 minutes

Day 3: Full Body With Trainer

Usually a combination of abs, arms, shoulders or back.

• Lying Leg Raise: 3 sets of 15-20 reps
• Biceps Curls: 3 sets of 15-20 reps
• Inverted Flyes: 3 sets of 15-20 reps
• Pushups: 3 sets of 15-20 reps

Day 4: Legs With Trainer

• Triset:
  Hamstring Curls: 3 sets of 15-20 reps
  Leg Press: 3 sets of 15-20 reps
  Calf Raises: 3 sets of 15-20 reps



• Triset:
  Leg Press: 3 sets of 15-20 reps
  Weighted Lunges: 3 sets of 15-20 reps
  Squats: 3 sets of 15-20 reps

Day 5: Cardio Only

• Cardio: 45 minutes

Day 6: Light Arms Or Shoulders/Chest/Lats

• Cardio: 45 minutes
• Biceps Curls: 3 sets of 15-20 reps
• Triceps Pulldowns: 3 sets of 15-20 reps
• Shoulder Raises: 3 sets of 15-20 reps

Or

• Triset:
  Shoulder Press: 3 sets of 10-12 reps
  Push-Ups: 3 sets of 10-12 reps
  Lat Pulldowns: 3 sets of 10-12 reps

Day 7: Off

I like a good variety of exercises and cardio!

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Mariah Miller

What Nutrition Plan Has Worked Best For You?

• 1/2 cup oatmeal with 1 scoop whey protein hydrolysate
• 3 egg whites
• Handful of spinach
• 8-10 almonds

Mid-morning:

• 1 scoop whey protein hydrosylate

Lunch:

• 6 oz lean protein (chicken or tuna)
• Spinach or greens (my choice)
• 10 almonds
• 1/2 cup brown rice

Mid-afternoon:

• 1 scoop whey protein hydrosylate

Dinner:

• Salad
• 1 tsp peanut butter (for dessert)
• Handful sweet potato baked fries or 1 small baked potato.

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Mariah Miller

What Supplements Have Given You The Greatest Gains?

Redline, Redline, Redline! It's my favorite thing for energy! I drink it mid-day if I start to feel tired and still need to get to the gym after work. I also like Hemo-Rage. It makes you feel like an animal at the gym!

Three Times Daily:

• Optimum Nutrition Platinum HydroWhey Vanilla: 1 scoop w/water

Twice Daily With Protein Shakes:

• Scivation Xtend Orange: 2 scoops

Mid-Day If Needed:

• VPX Redline RTD: 1 bottle

Pre Workout:

• Nutrex HEMO-RAGE Black: 1 scoop

Why Do You Love Fitness?

I love the challenge! I love to watch my body transform! I love to set goals for myself and put myself up for the challenge of meeting those goals! It gives me self-confidence and energy.

What Motivates You To Follow A Healthy Lifestyle?

I've always been motivated to stay in shape. It's been a lifestyle for me for as long as I can remember. I lost my dad last fall and my motivation has shifted since then. I want to make sure I'm around for my daughter. I never want her to lose a parent like I lost my dad. That means staying healthy, staying in shape and always making good decisions when it comes to eating!

What Made You Want To Achieve Your Goals?

My daughter keeps me motivated because I want to be a good example for her and stay healthy so I can see her grow!

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Mariah Miller

What Are Your Future Bodybuilding Plans?

I would like to continue to compete in the Bikini division and possibly do more fitness modeling, and get some sponsorships!

What One Tip Would You Give Other Fitness Competitors?

Stick to your diet! Get used to having no life when you're training. It's OK! Don't forget to reward yourself after getting ready for a show or event! This is where your cheat foods come in! (My fave is sugar cookies - homemade by me.)

Who Are Your Favorite Fitness Competitors/Bodybuilders?

Justine Munro (Bikini Pro) - She's gorgeous and I love her attitude on stage!

What Features Do You Use On Bodybuilding.com?

Store and BodySpace.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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