Shannon Petralito

How Did You Get Started?

I began exercising when I was 19 years old. It has been a pretty big part of my life since then. I love the way it makes me feel and I love seeing the results that hard work and dedication can produce. After years of friends and family telling me I should get involved in the fitness industry in March of 2009 I walked into a local juice bar and spoke to the owner and his wife about competing. They were both competitors themselves and had a tremendous amount of knowledge to offer. After speaking with them I decided to train with them and enter my first show in June 2009, NPC Atlantic States in New York.

I competed in Figure and placed 6th in my class. Not bad for my first show! I was addicted and hungry for more. I had a lot more to learn if I wanted to improve my placing. I began doing more research and found one of the best places to learn the sport of Figure was through Cathy Savage Fitness.

I signed up for the winter 2010 Camp Savage. Being a part of CSF has already given me such valuable knowledge and continues to do so. This year, 2010, has been an exciting season for me so far. I have competed in two shows with more to come. I won overall Figure in one, and I took first in my class in the other, which qualified me for nationals in July. I am so excited for all of the great opportunities the future holds for me!

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Shannon Petralito.

What Workout Plan Worked Best For You?

I lift 5 days a week, and I do cardio 6 days a week. My cardio consists of 30 to 50 minute sessions depending on the intensity and includes HIIT, Steady State Treadmill walking at an incline or Elliptical. I also use the stair master sometimes.

Sample week workout plan: I change this up from week to week; I usually do my cardio first thing when I wake up in the morning.

TERMS YOU'LL NEED TO KNOW

Superset - Two exercises are performed consecutively without any rest. Failure - That point in an exercise at which you have so fully fatigued your working muscles that they can no longer complete an additional repetition of a movement with strict biomechanics. You should always take your post-warm-up sets at least to the point of momentary muscular failure, and frequently past that point. [ Learn More About Reading Workout Logs ]

Day 1: Legs Heavy Day

• Leg Press: 4 sets of 10 reps
• Superset:

Step Ups: 4 sets of 20 reps
Dumbbell Lunges: 4 sets of 20 reps


• Superset:

Leg Extensions: 4 sets of 10 reps
Hamstring Curls: 4 sets of 10 reps


• Plie Squat: 4 sets of 15 reps
• Seated Calf Raises: 3 sets to failure

Day 2: Chest/Triceps

• Incline Bench Press: 4 sets of 12, 10, 8, 6 reps
• Superset:

Cable Flyes: 3 sets of 12 reps
Push-ups: 3 sets to failure


• Seated Fly Machine: 3 sets of 12, 10, 8, 6 reps
• Dumbbell Triceps Kickback: 4 sets of 15 reps
• Weighted Bench Dips: 4 sets to failure
• Overhead Triceps Extension: 3 sets of 15 reps

Day 3: Back/Biceps

• Pull-Ups: 4 sets of 10 reps
• One Arm Dumbbell Row: 3 sets of 12 reps
• Lat Pulldown: 4 sets of 15 reps
• Bent-Over Barbell Row: 3 sets of 12 reps
• Standing Straight Bar Pressdown: 3 sets of 15 reps
• Superset:

Alternating Dumbbell Curls: 3 sets of 20 reps
Cable Curls: 3 sets of 12 reps


• EZ Bar 21's: 3 sets of 21 reps

Day 4: Legs Light

• Step-Ups: 3 sets of 20 reps
• Superset:

Good Mornings: 3 sets of 15 reps
Hamstring Curls: 3 sets of 15 reps


• Superset:

Dumbbell Lunges: 3 sets of 20 reps
Jump Squats: 3 sets of 25 reps


• Seated Calf Raises: 3 sets to failure

Day 5: Shoulders/Core

• Seated Overhead Dumbbell Press: 4 sets 15, 12, 10, 8 reps
• Cable Side Lateral Raises: 3 sets 12-15 reps
• Upright Rows: 3 sets of 12-15 reps
• Superset:

Front Raises: 3 sets of 12-15 reps
Lateral Raises: 3 sets of 12-15 reps


• Rear Delt Flyes: 3 sets of 10 reps

Day 6: Cardio Only

Day 7: Rest

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Shannon Petralito.

What Nutrition Plan Has Worked Best For You?

I eat 6 times a day. My protein sources are chicken, fish, ground turkey, egg whites and lean beef. A sample meal plan a few months out from competing looks like this:

Meal 1:

• 6 Egg Whites
• 1/2 Cup of Oatmeal
• 1/4 Cup of Berries

Meal 2:

• 4-5oz of Protein
• 1/2 Cup of Sweet Potato or Brown Rice
• 1 Cup of Veggies

Meal 3:

• 4-5oz of Protein
• 1 cup of Veggies
• 1 Tbsp Healthy Fat (Coconut Oil, or Almonds)

Meal 4:

• 4-5oz of Protein
• 1/2 Cup of Sweet Potato or Brown Rice
• 1 Cup of Veggies

Meal 5:

• 4-5oz of Protein
• 1 Cup of Veggies

Meal 6:

• 4-5oz of Protein
• 1 Cup of Veggies
• 1 Tbsp Healthy Fat (Coconut Oil, Udo's Oil)

I limit cheat meals to maybe 1 on the weekends. I do use low fat dressings on my food.

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Shannon Petralito.

What Supplements Have Given You The Greatest Gains?

I really only use protein supplements after a workout in my off season. I really try and make any gains by eating organic meats, fruits and veggies. I feel that this works best for my body.

Why Do You Love Fitness?

I love training and having a goal to work towards. I love the sense of accomplishment I feel after a show. I love the amazing women I meet. It is just so much fun!

What Motivates You To Follow A Healthy Lifestyle?

I see and feel the benefits of living a healthy life style, not only in myself but in those around me who choose to do so. The benefits are obvious. If you treat your body well you will look and feel your best.

What Made You Want To Achieve Your Goals?

I am always looking for a challenge within myself. Training and competing have given me the ability to take any negative energy or stress that I may experience and turn it positive by focusing that energy on working harder to constantly improve my physical state as well as my mental state.

What Are Your Future Bodybuilding Plans?

I will continue to compete because I truly enjoy the sport. I would love to work as a fitness model and/or become sponsored. In doing both of these things I would like to show women of all ages that it is never too late to set a goal and follow a dream. Anything is possible. Challenge yourself, believe in yourself and be the best that you can be! No one is stopping you from achieving your dreams but you!

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Shannon Petralito.

What One Tip Would You Give Other Fitness Competitors?

Rule number one, have fun! If you aren't having fun, then why do it? Rule number two, compete against yourself, and don't worry about anyone else. There is always room for improvement. Rule number three, smile!

Who Are Your Favorite Fitness Competitors/Bodybuilders?

IFBB figure pro Ava Cowan, I admire her inner strength and determination as a figure competitor.

More Profiles:

:: Current Fitness Competitor Of The Week.
:: Other Previous Fitness Competitors Of The Week.
:: Amateur Bodybuilder Of The Week.
:: Over 40 Bodybuilder Of The Week.
:: Teen Bodybuilder Of The Week.

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