Karen Miller Athlete Profile

What Is Your Background?

Competition History

• 4x Title Holder: WNBF Masters Midwest Champion 2007, Ms. American Champ 2005, Ms. International, Ms. Universe Champion.
• 1984 Dallas Marathon winner 2:58, 1987 Tx. Ironman winner, won hundreds of shorter road races.

What is your background and how did you get started in bodybuilding?

After playing high school and collegiate sports, I competed in triathlons, cycling, and road races successfully for 10 years.  I have always lifted weights during these years, so upon retirement of cardio sports, I made natural bodybuilding my main love.  At this time I was living in Austin Texas and trained with other natural pros, such as Dave Gooin and Kirby Sams.

Why do you love bodybuilding?

I never get bored because there are always things to improve upon.  Like the 3 parts in triathlons, bodybuilding has 3 focuses: strength training, proper nutrition, and posing (many times cardio training to speed the weight loss). Bodybuilding must be a lifestyle!

Training

What is your training philosophy?

My training philosophy includes lifting heavy in a safe way as to not jeopardize injury.

Short intense workouts are more productive for many reasons. Listening to your body and being flexible in your workouts are important to a long and happy training program.

My off-season includes Olympic lifting moves and compound moves.  It’s a great workout, fun, and stimulates strength gains for regular lifts.  I do very little cario. Trust me, you’ll get plenty in these compound moves such as clean and jerk, power jumps, power cleans, etc.

Dieting for a contest I stick to basic exercises, bump up cardio and posing, and cut back on these compound type movements. At this point it’s about getting shredded and my strength does drop.

What's a good workout routine that has given you results?

• Monday - Chest, Triceps and Front Delts.
• Tuesday - Legs and Core.
• Wednesday - Back, Biceps and Rear Delts.
• Thursday - Off, or cardio in season.
• Friday - Power Day.
• Saturday - Off, or posing in season.
• Sunday - Off, or cardio/posing in season.

Monday
Chest, Triceps and Front Delts
Exercise	Sets	Reps
Bench Press	6	6-15
Dumbbell Flye	4	10
French Curl	4	10
Front Dumbbell Raise	4	10

Tuesday
Legs and Core
Exercise	Sets	Reps
Squats	6	6-15
Leg Press	5	10-20
Leg Extension	3	10-20
Leg Curl	3	10-20
Weighted Bosu Crunch	In Between Leg Sets

Wednesday
Back, Biceps and Rear Delts
Exercise	Sets	Reps
Chin Up	6	10
Lat Pull Down	5	10
Dumbbell Pullover	4	10
Bicep Curl	4	10
Rear Delt Raise	3	10

Friday
Power Day
Exercise	Sets	Reps
Power Clean	6	6
Push Press	4	6
Clean and Jerk	4	6
Power Jumps	4	6-10

If you have to pick only 3 exercises, what would they be and why?

1. Squats because it works all of your lower body and core.
2. Deadlifts because it works your entire body and helps build mass.
3. Chin ups because it works entire upper body and core and is so important to have wide lats in this sport.

What is the best training tip you can give to others?

Don’t overtrain. Have a well thought out plan, yet be flexible when “life” happens.

Keep training fun and be a good example of a natural athlete in the gym.

Nutrition

What is your philosophy on nutrition?

In the off-season, if you eat clean healthy foods 90% of the time, you can splurge 10% and still maintain and not feel deprived!  Don’t gain too much weight in the off-season because you will have to diet too long and hard and risk burnout.

Give us a typical day in your off season diet:

I basically eat clean foods throughout the day when I am hungry.  I eat a starchier food before and after workouts only. I definitely don’t journal my foods during this time.

Give us a typical day in your diet (contest prep):

I average 25 grams of low glycemic carbs. With 25 grams of protein and 3 grams of fat at each of my 6 meals spread throughout the day. I switch off between chicken, egg whites, venison, turkey, fish and protein powder for proteins.  Carbs for my body type have to be mostly low glycemic types.  I can’t eat much rice and grains to lose weight.

What are your favorite meals and foods?

Stir fry, chili, cottage cheese and yogurt with flax seeds.  For more easy recipes with nutritional information, see www.Karenprobody.com.

Favorite cheat food?

Popcorn, peanuts, and guacamole and chips.

What's the best nutrition tip you could give to others?

Eat often to keep insulin levels stable.  If you go too long without eating, you may tend to binge or chose unhealthy foods.

Supplements

What supplements do you use that give you great results? How do you use them?

1. Creatine before and after workouts.
2. Glutamine before and after workouts.
3. Multivitamin with calcium and magnesium.

What brands do you think are offering the best products at the moment?

Elite Delivery Technology. Elite-K –XS nitric oxide booster.

Advice For Others

What are the 3 best tips you'd give to someone thinking about competing in natural bodybuilding?

1. Hire a coach for your nutrition plan and body fat checking.  You need someone to be accountable to and keep you on track.
2. Hire a good posing coach.
3. Enjoy the ride to getting on stage.  It is the process of getting there.  Have a plan for after that day of the show, or you may end up depressed and 20 pounds heavier.

What is your best advice for looking your best on competition day?

Be ready 2 or 3 weeks ahead of contest day so that you can make adjustments and perfect your posing and routine.

How do you stay motivated? What advice would you give to someone who's having trouble staying on track?

Go to natural bodybuilding and figure camps such as the annual Pro Series Camp promoted by WNBF Pro Nancy Andrews, held every January.  Volunteer to help at contests to be around like minded athletes!

Favorite Competitors/Idols

Who are your favorite bodybuilders and idols?

Nancy Andrews and Dave Goodin. They give back to the sport of natural bodybuilding and encourage others!  They are wonderful caring people.

How Can People Contact You?

How can people contact you?

www.Karenprobody.com