However, it was not until I met my friend and now coach and personal trainer, Kalene Smith, that my passion for health and fitness was ignited to a whole new level. Through this friendship I learned how to truly eat right with a complete balanced diet along with innovative exercise techniques.

Click To Enlarge.
Julie Stephenson

• Smith Squats: 2 warm up sets of 20, 10 reps, 4 sets of 20, 10, 8, 6 reps, 1 drop set of 8 reps
• Leg Press: 4 sets of 20, 12, 8, 6 reps
• Seated Leg Curls: 3 sets of 20, 10, 8 reps, 1 drop set of 6 reps
• Walking Barbell Lunges: 3 sets of 12, 8, 6 reps
• Leg Extensions: 4 sets of 20, 15, 15, 10 reps, 2 drop sets of 10, 8 reps
• Abductor: 3 sets of 20 reps
• Adductor: 3 sets of 20 reps
• Weighted Crunch: 3 sets of 12-15 reps
• Weighted Hanging Leg Raise: 3 sets of 12-15 reps

• Incline Dumbbell Press: 3 sets of 10, 6, 4 reps, 1 drop set of 8 reps
• Wide Grip Lat Pulldowns: 4 sets of 15, 12, 10, 8 reps, 1 drop set of 8 reps
• Smith Machine Upright Rows: 4 sets of 15, 12, 10, 8 reps, 1 drop set of 8 reps
• Hammer Strength Incline Press: 3 sets of 10, 8, 4 reps, 1 drop set of 10 reps
• Close Grip Lat Pulldowns: 4 sets of 15, 10, 8, 8 reps, 1 drop set of 8 reps
• Smith Machine Military Press: 3 sets of 15, 8, 6 reps, 2 drop sets of 6 reps

• V-Bar Pushdowns: 4 sets of 20, 20, 15, 12 reps, 1 drop set of 8 reps
• Barbell Curls: 4 sets of 15, 10, 8, 6 reps, 1 drop set of 6 reps
• EZ-Bar Skull Crushers: 4 sets of 15, 10, 8, 8 reps
• Hammer Curls: 4 sets of 10, 8, 6, 6 reps, 1 drop set of 10 reps
• Overhead Cable Extensions: 3 sets of 12 reps
• Preacher Curls: 3 sets of 12 reps
• Standing Calves: 1 set of 20 reps each (toes straight, toes in, toes out, toes straight)
• Seated Calves: 4 sets of 15 reps
• Weighted Crunch: 3 sets of 12-15 reps
• Weighted Hanging Leg Raise: 3 sets of 12-15 reps

• Deadlifts: 4 sets of 10, 6, 4, 10 reps
• Barbell Rows: 4 sets of 15, 12, 10, 8 reps, 1 drop set of 8 reps
• Superset:
  Dumbbell Shrugs: 4 sets of 15 reps
  Bent Over Lateral Raises: 4 sets of 10 reps



• Superset:
  Reverse Peck Deck: 3 sets of 10 reps
  Row Machine: 3 sets of 8 reps



• Hyperextensions: 3 sets of 20, 10, 10 reps
• Weighted Crunch: 3 sets of 12-15 reps
• Weighted Hanging Leg Raise: 3 sets of 12-15 reps

• Smith Machine Incline Press: 3 sets of 10, 6, 4 reps, 1 drop set of 12 reps
• Flat Hammer Press: 4 sets of 15, 8, 8, 8 reps, 1 drop set of 8 reps
• Incline Dumbbell Flyes: 3 sets of 10 reps
• Military Dumbbell Press: 4 sets of 15, 10, 8, 6 reps, 1 drop set of 6 reps
• Superset:
  Lateral Raise: 4 sets of 10 reps
  Front Raise: 4 sets of 10 reps



• Seated Calves: 1 set of 15 reps each (toes straight, toes in, toes out, toes straight)
• Standing Calves: 4 sets of 15 reps
• Weighted Crunch: 3 sets of 12-15 reps
• Weighted Hanging Leg Raise: 3 sets of 12-15 reps

• 4 egg whites, 1 whole egg
• 1/4 cup oats

• 1 scoop whey protein
• 1/4 cup oats

• 4 oz chicken
• 4 oz broccoli
• 3 oz sweet potato
• 4 almonds

• 4 oz chicken
• 4 oz green beans
• 6 almonds

• 4 oz tilapia
• 4 oz romaine lettuce
• 6 almonds

• 1 scoop casein protein
• 1 tbsp natural peanut butter

• Dymatize Elite Whey Protein: 1 scoop

• Optimum Nutrition Gold Standard 100% Casein: 1 scoop

• Life's Fortune Multivitamin: 1 serving
• NOW Super Omega Fish Oil: 1 softgel
• Met-RX Tonalin CLA: 1 softgel

What Motivates You To Follow A Healthy Lifestyle?

I feel amazing and have the energy to do everything I want and need to do on a daily basis. But most of importantly, I have confidence. That is so important in all areas of life from relationships, to friendships, to work, school, and all other things you may be trying to accomplish. These things alone keep me going because now I feel I couldn't live any other way.

What Made You Want To Achieve Your Goals?

I'm going to school for nursing and don't want to become one of the overworked, overweight nurses that I see all the time who are supposed to be role models for the health care industry. Patients don't take an unhealthy nurse seriously when they are trying to give advice and are not even following it themselves. I was also motivated to finally make the change I had wanted when I met Kalene and saw how fit, energetic, and confident she was. I wanted that too.

There is a plethora of health benefits of a lifestyle change beyond the physical. Also remember that, a moment on your lips...is a lifetime on your hips! Lastly, and probably the most important in my opinion, be patient. If you don't have patience, pray for it. Prayer is powerful. That became more than one tip but all are important!

What Features Do You Use On Bodybuilding.com?

The Supersite and Forum, just to name a few. I love reading the articles posted under motivation and browse workouts and recipes to keep it fresh both in the gym and kitchen.

Photographic Credit:

Mark Boyle, 212 Visual Media
Anita Estes, AJ Photography

Trainer Credit:

Kalene Smith, Go Time Training

You Could Be Our Next Amateur Of The Week!

Male Amateurs. No longer content to sit on the sidelines? These guys & gals have gone from wimp to ripped!

Fitness Amateurs. Done with giving excuses, these ladies have given themselves the bodies they always wanted!

Teen Amateurs. These amazing teenagers have made changes in their lives that most adults only dream about!

Over 40 Amateurs. Age is no excuse for these over 40 men & women who have decided to feel and look young again!

Share This Article: Facebook