Meet Bikini Competitor and Magnum Athlete, Maleah Peterson Mier. Although Maleah never saw herself competing on stage, now she’s hooked. Keep your eyes on this vibrant competitor in the upcoming months as she prepares to take her physique to the next level!
- Hometown: Ottumwa, Iowa
- Current Location: Bondurant, Iowa
- Height: 5’5”
- Weight: 110 lbs
- Age: 27
- Favorite Lift: Reverse Hack Squats, Shoulder Press and Pull Ups
- Favorite Style of Cardio: Stair Stepper and Incline Sprints
For those unfamiliar with you, can you tell us a bit about your background and how you got involved in the fitness industry?
I was very involved in school activities and work, but by the age of 16, I really started to worry about my weight. At that time, I did tons of cardio, and I didn’t eat very much. After high school, I ended up going through a period of depression, and that’s when I started my fitness journey. Initially, I was very hesitant to start lifting weights because I felt like everyone would be judging me. Finally, one day when there weren’t many people around, I went over to the weight area. After several months of easing my way into the weight room, I really started to love the results that I was seeing. In the summer of 2014, I went and watched a friend compete in a Bikini Show, but at that time, I could never see myself standing in front of a huge audience. After watching her compete, the thought of competing kept crossing my mind, so I decided to start training for a show. By November 2014, I stepped on the stage for the first time, placing 4th in open and 5th in novice, and I have been hooked ever since! After that, I went on and competed in April 2015 in Davenport, Iowa. I placed 3rd in novice, and then Overall Bikini in Iowa. August 2015, I competed in NPC Midwest Naturals, and I placed 2nd in the open division, and 2nd in novice. My best competition to date was in November 2015, at NPC Battle of the Champions, where I placed 1st in novice, 1st overall novice, 1st in open, and in Overall Bikini! I recently competed at the Nationals this past June, and I’m now a 3x qualified Bikini Competitor!
Tell us about your recent experience at the Nationals, and how was it prepping for your first two day show?
The NPC Jr Nationals in June was an amazing experience. I had such a great time being around so many other people that share my passion. The national stage is very different, than a local show; there are so many amazing bodies, and a lot of hard work that goes into it! For every show, I’ve always prepped myself, so I was a little nervous prepping for my first two-day show, and I constantly watched my body during peak week. Every competition I’ve been in, I wouldn’t go on stage until Saturday, but for Nationals, I went on Friday and Saturday. I had to start my peak week a day early, and I moved my carb load up a day early too. Next year, I plan on doing another National show, and I’m excited about the improvements I will be making!
How did you handle cravings while prepping for the Nationals, and what treats did you enjoy after the show?
Cravings are always hard for me to deal with, but when I have a goal set, I keep that in mind the whole time, and I refuse to give in! I crave a lot of sweets when I’m prepping, so at night, I would make ‘Protein Ice Cream’ using Magnum’s Quattro Protein Powder. Saturday night and Sunday after the show, I had a huge taco salad, Lenn & Larry Cookies, chocolate chip pancakes, and a Fro Yo! (Laughs)
Maleah’s Protein Ice Cream:
Blend ice, almond milk, Magnum’s Quattro Protein Powder, and top it with crumbles of caramel rice cakes.
Are you back on track preparing for your next show, and do you plan to make any changes to your diet or training in the upcoming weeks?
I started prepping again the Monday after Nationals, and now I’m two weeks out from my next show. I’m competing at NPC Missouri State Championships, in Springfield, Missouri. Since, I was already cut down for Nationals, I’ve tapered off my cardio a little for a couple weeks, and I have increased my carbs a little bit. I’ve also kept in two weekly refreed days, and I plan on carb loading for this show a little more, so I will come in fuller.
Congratulations on recently becoming a Magnum Athlete. Tell us how you become involved with Magnum Nutraceuticals, and what do you love most about the company?
Thanks! I’ve always been in the health field, and I really care about what I put into my body. A couple of years ago, I came across Magnum on Instagram, and I started looking into their products. I started trying some of Magnum’s products for myself, and I really liked the results I was getting. I ended up connecting with Magnum’s President, Markus Kaulius, and the rest is history! Magnum is very honest about their ingredients, and what they put into their products. I also love how the Magnum Team truly supports each other! Recently, the store that I work at part-time, Total Nutrition-Ankeny started selling Magnum products, so I’m really excited about that!
What Magnum products are you currently using?
Maleah’s Magnum Stack:
- Primer Pack
- *Volume (occasionally)
- Opus mixed with Hi-5
Post Workout and Evening
- Quattro Half Baked Cookies N Crème or Chocolate Peanut Butter Addiction
1 week before my next competition, I’ll start using Drip Dry.
What does your current training look like?
When I’m prepping for shows, I like to do 15-20 minutes of the stair stepper after lifting. My favorite day of the week is Thursday, when I train my legs!
Maleah’s Training Split:
- Monday: Chest/Shoulders
- Tuesday: Arms/Abs/Cardio
- Wednesday: Shoulders
- Thursday: Legs
- Fridays: Rest
- Saturday: Delts/Plyos/Cardio
- Sunday: Back/Legs/Abs
Maleah’s Favorite Day: Legs
- Lying Leg Curls 4 x 8-15
- Leg Extensions 4 x 20-30
- Hack Squats 3 x 10-12
- Reverse Hack Squats 3 x 10-12
- Leg Press 6 x 10-25
- Barbell Lunges 4 sets
- Single Leg Curls 4 x 8-15
- Stiff Legged Deadlifts 3 x 15
- Hip Adductor 3 x 15-20
- Cable Kickbacks 3 x 15-20
What does your current diet look like?
My diet varies depending on my physique goals. When I’m prepping for shows, I like to use a carb cycling method. I will do low, moderate and high carb days. Depending on how close I am to a show, and how my body is reacting I will usually have 1-2 refreed days during the week.
- Meal 1: 5 ounces Egg Whites, 1/3 cup Oats, 5 ounces shredded Zucchini and ½ Tablespoon Fluff Butter
- Meal 2: 3 Egg Whites, ½ cup Cucumbers and 1 ounce Almonds
- Meal 3: 4 ounces shredded Crock-Pot Chicken, 4 ounces Sweet Potatoes and ½ cup Vegetables
- Meal 4: 2 Egg Whites, 2 Rice Cakes and 1 Tablespoon Fluff Butter
- Meal 5: 4 ounces shredded Chicken, ½ cup Jasmine Rice and 1 cup Vegetables
- Meal 6: *Protein Ice Cream
For meal 6, check out Maleah’s Protein Ice Cream recipe.
Do you prep your meals and if so how long does it take you?
I always prep my meals on Sunday. Usually Saturday night, I’ll put my chicken in the crock-pot, and then it’s ready to go on Sunday morning. Sunday morning, I make all my rice and sweet potatoes, and I portion everything out for the week. Each day of the week, I make my eggs and vegetables.
Do you have any special beauty tips you’d like to share?
Every couple of weeks, I love treating my hair with coconut oil; it makes my hair shiny and soft!
What do you do to relax when you’re not working out?
I really enjoy the outdoors, going for walks, spending time with my husband, and I love to watch movies, and play with my dog, Fletcher.
What do you enjoy most about living in Iowa? And what do you recommend is a ‘must see’ if someone comes for a visit?
Iowa has all four seasons. The cold winter, isn’t my favorite, but it’s a nice change of pace from the hot humid weather in the summer. A ‘must see’ in Iowa, would probably be the Iowa State Fair, in August; there’s so much fried food! (Laughs)
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