Full-Time Cop, Mom and Fitness America Class Winner
No Nonsense Magazine Collectors Edition 2015
By: Dana Taggart
At a Glance: Dana Taggart
Occupation: Police Officer
Family: Fiance-Matt, Son-Gage (7), and Daughter-Teagan (5)
Current Residence: Trenton, Ohio
Years Training: 5
Height/Weight: 5'6"/ 135-138
Favorite Fitness Meal: 2 Lundberg’s Organic Honey Nut Brown Rice Cakes, topped with UMP pudding (1 scoop Rocky Road UMP mixed with water and 1 tsp local organic honey) and sliced organic strawberries
Favorite Supplements: Hands down, UMP is my #1. I love how versatile it is. Not only is it delicious as a shake, but I can make pudding with it, or French toast, or No-Bake cookies... the list goes on. My 2nd favorite is Glutamine Select to help diminish any post workout muscle soreness.
Music: I love using Spotify on my iPhone. I enjoy many genres of music and it depends on my mood or what kind of workout I'm doing, though I would say that it is most often some-thing upbeat, Hip Hop or Rap.
Most Inspiring Book: My most recent favorite, in my new found obsession for audiobooks is Born to Win by Zig Ziglar. His concept of planning to win, preparing to win, and expecting to win can be applied to your next competition prep... or just life in general.
Favorite Words of Wisdom: “If you do not go after what you want, you’ll never have it.” “Be strong. You never know who you are inspiring.” “Stop wearing your wishbone where your backbone ought to be.”
I am trying to recall a time when my life was not so hectic, but as far back as I can remember my family was always involved in many activities. I can fondly remember sitting on the sidelines of my parents’ indoor soccer games, my Dad’s open gyms for basketball, watching my Mom doing her exercise videos in the living room, and all of this amidst my younger brother and my sport schedules… many of which involved travel. We had something going on just about every night of the week.
I started playing sports at age 5 and continued throughout my school years. During high school, I ran track, played soccer, and cheered. I played fast pitch softball and volleyball in college
between classes and working a few part time jobs. Even though I had a strong athletic background, I never really had a structured training program or nutrition regimen. I ate pretty much whatever I wanted and whenever I wanted. I was constantly on the go and luckily, my mediocre diet didn’t have much of an opportunity to catch up to me. Once I was out of college, I still played a little indoor soccer, but the opportunity for organized team sports certainly diminishes once you are out of school.
Life seemed to slow down for a quick minute when I started working my first full time job as an Emergency Dispatcher. It was a sedentary desk job on 2nd / 3rd shift. I still ate what I wanted but I started to notice that my energy was lacking. I stayed thin, but lost a lot of strength and stamina. I was tired.
Fast forward a couple years and I found myself a single mother of 2 at age 23. I no longer had time to be tired, but I was…very. After the birth of my daughter in 2008, I joined the local YMCA and began my first attempt at an exercise regimen. It’s interesting how far down on the list of priorities you will allow ‘taking care of yourself’ to fall once your world revolves around your children. Having the Childwatch program at the YMCA allowed me to take some time for myself without feeling guilty because my kids enjoyed their time there as well. Happy Healthy Mom = Happier Healthier Family.
Within a couple years I had put on some muscle and started wondering how much further I could push myself. While continuing to work full-time, I attended the Police Academy and began working toward getting on the other side of the radio. While in the police academy I began to focus more on building my strength as it was now more important than ever. It was during this time that I discovered Beverly Inter-national and their amazing line of supplements when I was given a copy of their No Nonsense magazine by a friend.
I became a full time Police Officer in June of 2012. I am recently engaged to my fiancé, Matt, whom I met in the academy and is also a full-time Police Officer. My children are now 5 and 7 and are active in their own sports. We are just as busy as I re-call my childhood being and though it can be stressful at times, I love it. Training has become my outlet. I mention all of this because it is my hope that the other seemingly over-whelmed mothers that work full time and have busy families know that it is possible to still take time for their self and go after their own goals. In fact, it is important that you do! After all, we are now set-ting the example for our children.
I discovered Julie Lohre’s nutrition and training programs through the No Nonsense magazine. I had been contemplating competing and knew that I had taken my physique as far as I could on my own. I needed professional guidance. I contacted Julie in August of last year and she got me started right away. She’s helped me to work my meals around my crazy schedule and plan ahead for when I would be stuck at a ballgame, or in my cruiser on a call. In just a few months’ time, I’ve gained strength and confidence. I have now competed in 2 figure competitions. I took 1st place in my class at the Fitness America Ohio Valley in October 2013. I went on to compete in the Kentucky Muscle in November, but I didn’t do nearly as well there. In fact, I was on the other end of the placements. However, I am hooked and enjoying the experience along the way… and now training for my next stage appearance as I write this.
Here is my current program designed to lose fat while building a little more lean muscle.
Daily Meal Plan
Planning and preparation was the hardest part when I first started but it does get easier with experience. I love to cook, but am obviously short on time, most of the time. For me, I’ve found that it helps to prep a few meals at a time, a few times a week. I really en-joy cooking a meal for us all to sit down and enjoy together. I’ll usually cook more than I need to feed my family for dinner and then use leftovers to prep a few extra meals for myself. While this may not be as efficient as a massive prep day where I make several meals solely for myself, our meals together at the table is something I value.
Meal 1 1 whole egg, 3 egg whites, ½ cup veggies (to make an omelet), 1 slice
turkey bacon; ½ cup oatmeal
Meal 2 1 scoop UMP protein shake; ½ grapefruit
Meal 3 4oz chicken breast; ½ cup avocado; large salad with mixed veggies; 1
tbsp olive oil & vinegar dressing
Meal 4 2 scoops UMP shake or pudding; 1 tbsp almond butter
Meal 5 6oz white fish; 1 cup mixed veggies
Meal 6 4 egg whites; ½ cup veggies
That was just a sample day. I substitute quite often as I get bored easily when eating the same foods. I usually try to incorporate whatever my family is eating and then make adjustments so that it fits my plan. We also use Green Bean Delivery so that we have fresh organic produce on hand at all times. I love this service for its delivery convenience, but also because it has broadened my family’s fruit and veggie selection from the everyday apples and cucumbers.
Daily Supplement Plan
Fit Tabs: 2 in the AM, 2 in the PM
Density: 3 tablets, 3x’s a day
Lean Out: 2 before my first 5 meals each day
7 Keto MuscLean: 3 in the AM, 3 with lunch Glutamine Select: 1 scoop before training
UMP: 3 scoops per day
This seemed like a lot of pills when I first started. However, I drink a gallon of water a day, and taking the supplements throughout the day also helps me get in all my water at the same time.
I currently lift 5 days a week along with 4 cardio sessions a week, 30 minutes each (most commonly HIIT). Notice I work Back, Glutes, and Delts twice a week since they are the “show” muscle groups for figure competition.
Monday: Back / Hamstrings / Glutes
Lat Pull Down 4x10-12 reps
Bent Over Barbell Row 3x10-12 reps + drop set
Straight Arm Pulldowns 3x10-12 reps + drop set
Squats with Wide Feet 3x10-12 reps + drop set
Dumbbell Deadlift 3x10-12 reps + drop set
Low Cable Kickbacks 3x10-12 reps
Hamstring Ball Curl Ins 4x15-18 reps
Friday: Quads / Glutes / Calves
Leg Press 4x10-12 reps
Walking Lunges w/ weight 2x10-12 reps + 2 drop sets
Leg Extension with 1 second pause at top 2x10-12 reps + 2 drop sets
Standing Calf Raise 2x10-12 reps + 2 drop sets
Pushups 4x15 / Switch Lunges 4x15
Crunches 4x25 / Squat Jumps with Medicine Ball 4x15
Lying Leg Raises 4x15 / Bench Rebounds 4x15
Tuesday: Chest / Biceps / Abs
Flat Bench Press 4x6-8 reps
Dumbbell Flye 2x6-8 reps + 2 drop sets
Pushups with Feet Elevated 4x6-8 reps
Standing Barbell Curl 4x6-8 reps
Hammer Curl 2x6-8 reps + 2 drop sets
Weighted Ball Crunch 4x15 reps
Hanging Leg Raises 4x10 reps
Oblique Raises 4x10 reps each side
Saturday: Delts / Back
Seated Overhead Press 3x10-12 reps + drop set
Front Raises 3x10-12 reps + drop set
Inverted Pushups 4x10-12 reps
Plank Position DB Rows 3x10-12 reps + drop set
Assisted Pullups 3x10-12 reps + drop set
Thursday: Delts / Triceps / Abs
DB Lateral Raises 4x15-18 reps
Bent Over DB Raises 3x15-18 reps + drop set
Sumo Dead Lift High Pull 3x15-18 reps + drop set
Press downs 4x15-18 reps
Bench Dips 3x15-18 reps
Reverse Decline Crunch 4x15-18 reps
Weighted Floor Crunch 3x15-18 reps + drop set
In closing, I am so thankful for the FITBODY Contest Prep Figure & Bikini Team! With my teammates and Julie’s help, I am not alone in competition prep. This journey (though I feel it is still just the beginning) has already given me so much… a better under-standing of my nutrition, knowledge of the competition scene, a supportive team of women that are now also my friends, and a bangin’ body to boot!