Five years ago I began to fill out an application for a show in New York, but had to opt out due to becoming hired as a Syracuse Police Officer. Between the Academy's classroom time and physical training, there was no time for anything else. A few years went by and then in November 2009, I went to watch a local IFPA pro-qualifier in Syracuse, NY. Again that spark ignited and I was determined to compete.

Since then, March 2010, OCB "The Uprising" was my first show, where I placed 1st in the novice and open division, obtaining the overall. I then competed in April 2010, the OCB "NYS X", where I placed 2nd in the open division. I went on to compete two more times in 2010: August at OCB "Judgment Day," placing 1st in the open division; and October at INBF Rochester, placing 2nd in the open division.

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Talisha LaGrange

• Stepmill/Treadmill/Arc Trainer: 15 minutes
• Triset:
  Bench Press: 3 sets of 15 reps
  Dumbbell Incline Flyes: 3 sets of 15 reps
  Cable Crunches: 3 sets of 15 reps



• Triset:
  Incline Press: 3 sets of 15 reps
  Bench Flyes: 3 sets of 15 reps
  Standing Calf Raise: 3 sets of 15 reps



• Superset:
  Pullovers: 3 sets of 15 reps
  Hanging Leg Raises: 3 sets of 15 reps



• Stepmill/Treadmill: 15 minutes HIIT or 45 minutes moderate intensity

• Stepmill/Treadmill/Arc Trainer: 15 minutes
• Pull-Ups: 3 sets to failure
• Superset:
  Lat Pulldowns: 3 sets of 15 reps
  Seated Calf Raise: 3 sets of 15 reps



• Superset:
  Cable Row: 3 sets of 15 reps
  Lying Weighted Leg Lifts: 3 sets of 15 reps



• Superset:
  Bent Over Row: 3 sets of 15 reps
  Cable Crunch or Standing Calf Raise: 3 sets of 15 reps



• Superset:
  Reverse Grip Bent Over Row: 3 sets of 15 reps
  Leg Lifts or Standing Calf Raise: 3 sets of 15 reps



• Stepmill/Treadmill: 15 minutes HIIT or 45 minutes moderate intensity

• Stepmill/Treadmill/Arc Trainer: 15 minutes
• Dumbbell Curl: 3 drop sets of 15 reps
• Bent Over Triceps Extensions: 3 sets of 15 reps
• Single Arm Isolation Curl: 3 sets of 15 reps
• Superset:
  Bench Triceps Extensions: 3 sets of 15 reps
  Cable Crunch or Standing Calf Raise: 3 sets of 15 reps



• Superset:
  Reverse Bench Triceps Extension: 2 sets of 15 reps
  Leg Lifts or Standing Calf Raise: 3 sets of 15 reps



• Barbell Curl: 3 sets of 15 reps
• Reverse Cable Pulldown: 3 sets of 15 reps
• Hammer Curl: 3 drop sets of 15 reps
• Stepmill/Treadmill: 15 minutes HIIT or 45 minutes moderate intensity

• Stepmill/Treadmill/Arc Trainer: 15 minutes
• Seated Shoulder Press: 3 sets of 15 reps
• Lateral Raises: 3 sets of 15 reps
• Front Raises: 3 sets of 15 reps
• Wide Grip Cable Upright Row: 3 sets of 15 reps
• Bent Over Reverse Raises: 3 sets of 15 reps
• Superset:
  Dumbbell Shrugs: 3 sets of 15 reps
  Cable Crunch or Standing Calf Raise: 3 sets of 15 reps



• Stepmill/Treadmill: 15 minutes HIIT or 45 minutes moderate intensity

• Stepmill/Treadmill/Arc Trainer: 15 minutes
• Superset:
  Squats: 3 sets of 15 reps
  Leg Extensions: 3 sets of 15 reps



• Superset:
  Leg Press: 3 sets of 15 reps
  Leg Extensions: 3 sets of 15 reps



• Walking Lunges: 3 sets of 15 reps
• Abductor: 3 sets of 15 reps
• Adduction: 3 sets of 15 reps

• Stepmill/Treadmill: 30 minutes HIIT or 30 minutes moderate intensity

• Stepmill/Treadmill/Arc Trainer: 15 minutes
• Superset:
  Deadlifts: 3 sets of 15 reps
  Lying Leg Curl: 3 sets of 15 reps



• Exercise Ball Pull-In: 3 sets of 15 reps
• Glute Ham Raises: 3 sets of 15 reps
• Band Good Morning: 3 sets of 15 reps

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Talisha LaGrange

• 8 egg whites
• 1/2 cup oats

• 4 oz chicken
• 2 rice cakes

• 4 oz turkey or tilapia
• 1 serving vegetables

• 1 scoop whey protein
• 1 tbsp peanut butter

• 4 oz tilapia
• 2 rice cakes

• 4 oz turkey
• 1 serving vegetables

• 1 scoop frozen whey protein
• 1 tbsp frozen peanut butter

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Talisha LaGrange

• Nutrex Lipo 6 Black: 3 caps
• Scivation Quake 10.0: 1 scoop

• NOW Vit C: 1 tab
• NOW Acetyl-L-Carnitine: 1 cap
• NOW Vit D: 2 soft gels
• Nature Made B-Complex: 1 cap
• NOW L-Glutamine: 1 cap

• NOW AAKG: 3 caps
• Source Naturals Leucine: 2 caps

• NOW CLA: 1 soft gel
• NOW Arginine-Ornithine: 2 caps

What Motivates You To Follow A Healthy Lifestyle?

First and foremost, my family is my main motivator. I want to continue to follow a healthy lifestyle so that I can maintain an active involvement with my soon to be daughter and boyfriend. My job is also a big motivator for me to stay healthy.

What Made You Want To Achieve Your Goals?

I became very motivated by attending the Bodybuilding/Figure Competitions and told myself that this is what I wanted to do. No matter what goal I have, I always visualize it and go with it. I do not stop until I have accomplished whatever it is that I want to do. I am stubborn when it comes to that, and I do not settle for anything but what I am looking to achieve.

What Features Do You Use On Bodybuilding.com?

Your online store! Also the search engine to look up articles on fitness.