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Kari Miller

New IPL Women’s Athletic Pro

At November 2024 IPL APEX VIII in Phoenix, Arizona, 49-year-old Kari Miller made a bold leap into the Women’s Athletic division, moving beyond her well-established Bikini Pro status. In an inspiring performance, she not only embraced a new challenge but also claimed the top spot, earning her Masters 40+ Pro Card in the process. Known for her relentless training regimen and dedication to maintaining peak physical condition, Kari’s journey to the Athletic division was sparked by a conversation with IPL Head Judge Marc Monaco, who saw in her the physique for the category. What followed was a pursuit of a new passion, one that led to an empowering stage presence and a major career milestone. With this victory, Kari proves that age is just a number and the pursuit of greatness has no finish line — and for her, this is just the beginning.
PHOTOGRAPHY BY BEN YOSEF

Kari, congratulations on becoming an IPL Women’s Athletic Masters Pro! What has the journey been like leading up to this incredible achievement?

I’ve always done Bikini and never even considered doing a different division. In talking with Marc Monaco, he said to me, “You have the physique for Athletic.” I didn’t think I quite measured up, but thought why not? I’ll give it a try. In practicing the posing, I knew this was my niche. This was my place. I loved the Athletic division. Striking those poses on stage, I felt so empowered. It was an amazing experience.

What is your age, height, average off-season body weight and average stage body weight?

I am 49 years old and 5’3”. My off-season body weight is between 135-140 and stage weight was 124 at the last show. I try to maintain about a 10lb variation.

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I lift 5 days a week, and the lifts range from an hour to an hour and a half. I do 30 minutes of cardio. My final is a band workout in the sauna.

Can you walk us through your typical training routine? How do you structure your workouts?

Honestly, I have a friend that loves to write workouts, and she knows what she is doing and writes the best workouts. I lift 5 days a week, and the lifts range from an hour to an hour and a half. I do 30 minutes of cardio. My final is a band workout in the sauna. So, I’m at the gym 2.5 to 3 hours whether I’m in season or not.

How do you balance intense training with proper recovery?

During prep, there wasn’t a lot of recovery to be honest. I was pretty much at the gym 7 days a week. Off-season I take 2 days to recover.

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I track macros every day...Ever since I've done bodybuilding, I haven't been able to intuitively eat. I do need to get better at that.

How do you manage your nutrition intake? Do you track macros?

I track macros every day. I’ve done this for 6 years now. There are times I’ve taken breaks, like when I’m on vacation. But for the most part, ever since I’ve done bodybuilding, I haven’t been able to intuitively eat. I do need to get better at that.

Do you follow any specific dietary strategies, such as carb cycling or intermittent fasting, to help with muscle growth and fat loss?

I don’t do carb cycling or IF. I workout fasted, so hopefully that helps with fat loss. I also eat at the same times every day, like clockwork.
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Motivation is tough sometimes. If I'm on prep and in-season, it's easy. This is one main reason for doing shows. To stay motivated.

Many athletes face challenges with motivation. How do you stay driven and consistent in both your workouts and diet, especially during tough times?

Motivation is tough sometimes. If I’m on prep and in-season, it’s easy. This is one main reason for doing shows. To stay motivated. Motivation in off-season is the tough one. So far this off-season I’ve done really good though. Barely missed any workouts! So, the motivation is still high. I would say, push through the tough times and get your workouts in no matter how you are feeling.

Can you share your favorite pre- and post-workout meals or supplements that you feel help optimize your performance and recovery?

I don’t do a pre-workout meal. But my favorite pre-workout is 1st Phorm, a non-stimulant that gives me the mental clarity I need to power through the workouts. It also gives me a good pump! Gets the blood flowing. During prep, the food is the same every day. My favorite that I did this last prep was buy American Dream Butter which are almond and cashew butters and pumpkin seeds. That was my favorite snack. Off-season consists of protein ice cream made with a creami! So delicious and tastes just like store bought.

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...maybe I'll come back strong for the end of 2025! I'm not done yet!

Do you have any tips for others looking to achieve similar success without burning out?

My tips would be remembering your “why” when motivation is low, and show up each and every day. If I can do it, anybody can! Don’t quit, don’t give up. Embrace the suck. I have so many motivational sayings I use during the thick of prep to get me through. 

Looking ahead, what are your goals for upcoming competitions, and how do you plan to continue evolving in your training and nutrition as an IPL Pro Athlete?

I’m not sure what my goals are yet for 2025. I know I’m going to take a break for now and maybe I’ll come back strong for the end of 2025! I’m not done yet! GAINZ

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