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Amateur Fitness Competitor of the Week: Dana Maney

Amateur Fitness Competitor of the Week: Dana Maney! - Pics and info and more!
  • Name: Dana Maney
  • E-mail:
  • Age: 32
  • Where: Menomonie, Wisconsin
  • Height: 5' 8"
  • Weight: 135 Lbs., Contest: 127 Lbs.
  • Years Bodybuilding :3
  • Favorite Bodypart: Abs
  • Favorite Exercise: Legs
  • Favorite Supplements: Your Whey Protein, Naturally Juic'd, Lipo 6x, Glutamine, & Tanguska Blast.

How Did You Get Started?

I got started working out in the gym back in April 2002, but didn't begin competing until my dear friend WNBF Pro, Melissa Sinclair talked me into my first figure competition. It was a great experience, and I was thrilled to get up on stage and accomplish the goal I set out to achieve. Truth be told, I didn't think I would ever do it again. It was not until March of 2006 did I decide to give it a whirl one more time. My husband and I trained for the Mr. and Mrs. Minnesota Natural Bodybuilding and Figure Invitational. I continued to train through the fall and winter months. My goal was to stay relatively lean and try to put on some muscle. In March, we attended the Arnold Classic and it truly sparked a fire somewhere within to set my sights on higher goals. I competed with the NANBF in May and June of 2007, and took home a 4th and 2nd place trophies. I am currently training for the NANBF Kansas City Gold's Competition on September 8th.

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Through the past 2 1/2 years, I have been fortunate enough to work with some wonderful, supportive and giving people in the industry, people who have shaped me into the competitor I am today. Melissa Sinclair, Jen Hendershott and the Phat Camp Dallas staff, and Nicole Weeks have all given me so much of themselves in helping me become who I am today. In prep for my June competition, I was fortunate enough to work with Mr. Fred Rowlett. He tweaked what I was doing and the adjustments he made to my nutrition, posing and contest prep, took me to a whole new level. My husband Jess and I are now competing as a part of Team Rowlett, a team of dedicated, driven, and passionate pro and amateur competitors, with character, integrity, pride and team unity. Competing with my husband is amazing, as he understands the highs and lows of contest prep. He has supported me and helped me maintain a balance in all areas of my life as a mom, wife, daughter, Administrator, and competitor. My family and friends have been amazing, especially my daughters, Liz and Andie, and my dear friend and lifting partner, Tonia. They are all wonderful and get me through my low carb pity parties!

What Workout Plan Worked Best For You?

My workouts consist of 5:00 a.m. cardio 5 days per week, for 30-45 minutes of interval training. My strength training is typically in the evening, after work. I also get another 2-3 sessions of cardio in throughout the week when I can fit it in, usually an endurance session, more of a moderate intensity, for 45-60 minutes.

A typical Strength training Split: 4-5 exercises per muscle group, 3-4 sets of 12-15 reps. Sometimes supersetted... depends on competition schedule.

    Day 1: Legs/ Glutes
    Day 2: Cardio session / Abs
    Day 3: Back/ Bi's/ Delts
    Day 4: Chest/ Tri's/ Abs
    Day 5: Cardio session/ Abs
    Day 6: Plyometric cardio or park workout
    Day 7: Rest or light cardio

I am a huge fan of pop squats, (thank you very much Sinclair and Hendershott ) walking lunges and one-legged deadlifts.

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What Nutrition Plan Has Worked Best For You?

Nutrition is 90% of my results... I fought it for a long time. I realized that I was not going to have the post-comp body I wanted to have, if I didn't eat clean 90% of the time. It has actually been an easier transition than I would have thought. I have found substitutions for my cravings and I find that even my cheat meals (used to be more like cheat DAYS) are not as extreme as they once were. I am still a sucker for Power Crunch Bars!

My nutrition is very basic:

  • 6:00 a.m. Protein pancakes (YUMMY!), 3-4 egg whites, 1/2 c oats, 1 scoop Your Whey protein, Splenda and cinnamon to taste... top with peanut butter or sugar free syrup or jelly
  • 9:00 a.m. Protein shake, 1/2 c raspberries
  • 12:00 p.m. 4-6 oz chicken breast, broccoli, 1/4 c almonds
  • 3:00 p.m. 4-6 oz chic and 1 serving green veggies (green beans, celery, asparagus, etc.)
  • 6:00 p.m. 4-6 oz chic/ turkey and a big leafy green salad with spray on dressing
  • 9:00 p.m. Dymatize ISO 100 Chocolate Protein shake

* I am not a seafood eater, so I need to supplement with fish oils. I eat lean beef 1 time per week, up until the last 4 weeks before a competition

What Supplements Have Given You The Greatest Gains?

I can honestly admit I have taken almost every fat loss supplement known to man. Lipo 6x has been the best one yet for me. I do not feel jittery, and I have seen the biggest change in my body composition. I am also a huge fan of Your Whey Protein, Dymatize ISO 100- Chocolate, Naturally Juic'd Protein, and Glutamine.

Why do you love Bodybuilding?

Fitness has brought so many wonderful people, opportunities and memories. It has taught me to keep setting goals and strive for excellence. We live a very fast-paced, on-the-go lifestyle, and no matter what is on the schedule, I am committed to that 1-2 hours in my day that is dedicated to my mental and physical health and wellness.

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What Are Your Future Bodybuilding Plans?

My future fitness plans include two competitions this fall in Overland Park, KS and Madison, WI. With every competition, I am realizing great gains, but I am still striving to bring my best body forth. My ultimate goals if to bring home that pro card! My long-term goal is to maintain a healthy mind, body and spirit, and to help others achieve that same balance. It is an amazing coming of age, when I can look in the mirror and be happy about who I am, where I have been, and where I dream to go.

What One Tip Would You Give Other Bodybuilders?

One tip for other competitors... If you believe in yourself, anything is possible. CONSISTENCY is the key. DEFINE your dream, LEARN what you need to do from someone who has done it, don't be afraid to ask for help. Trust me, it will save you a lot of headaches in the long run. The last component and the most important is the action... Apply the principles to achieve your goals. Don't be fooled, it isn't easy, but it is sooooo worth it in the end. There is a tremendous sense of pride, accomplishment and confidence in setting a goal and putting in the blood sweat and tears to see it through!

Who Are Your Favorite Bodybuilders?

My favorite PRO figure/ fitness/bodybuilding competitors are Team Rowlett teammates WNBF Pro's Robert Johnson and Jan Rowlett; and the competitor who has been there from "day 1", through it all with me, WNBF Pro's Melissa Sinclair; a super motivator and coach, IFPA and NGA Pro Nicole Weeks; and IFBB Pro's Jen Hendershott, Adela Garcia, and Kim Seeley. If you haven't attended one of Jen's Phat Camps... YOU OWE IT TO YOURSELF to go! An amazing weekend of strength, confidence, and kick-butt workouts! This group of Pro's are true champions, inside and out!

There is no finish line in fitness! It is not about the destination, but the journey you took getting there! Enjoy the ride!

Photography By:

  • Chris Nelson, Fall Creek Portrait Design,
  • Competition Photography by Chuck Johnson, Paparazzi Pro