Shannon Petralito
- Rate us if you are a Food Lover (

Who Is Shannon Petralito?

Shannon Petralito is a figure competitor and fitness cover model from Southern Massachusetts in the United States.

She is the 2011 Ms. Figure Universe and a two-time WBFF Figure World Champion.

Short Career of Shannon Petralito

Shannon Petralito spent the majority of her adolescence playing softball and honing her gymnastics, and she just started attending the gym when she was 18 years old.

Shannon loved participating in these activities, but she wasn’t happy with the way her body looked. The gym was the ideal solution for her.

She started out doing mainly cardio and lightweight training. However, after giving birth to her baby, she understood that adding a weight training program to her regimen was the only way to get a toned and fit appearance. Her body then began to change quickly after that.

Shanon has transformed herself into an athlete with an incredible physique and a career to match since she started taking weight training seriously.

She has won several notable WBFF awards, including two for WBFF Figure World Champion. She takes the most pride in these.

“It wasn’t until after having my son that I became very interested in getting into the best shape of my life, and doing something out of my comfort zone.”

Body Measurements of Shannon Petralito

Full Name: Shannon Petralito
ERA: 2010
PROFESSION: Fitness Model, Figure Competitor,
WEIGHT : 135 – 145lbs (61.2 – 65.8kg)
HEIGHT: 5’6″ (167.5cm)

“What I love most about being a competitor is the anticipation leading up to show day, trying to be better than I have ever been. I love challenging myself mentally and physically – testing my limits.”

Shannon Petralito



  • 2015 WBFF World Figure Champion
  • 2013 WBFF Worlds Las Vegas, 5th
  • 2011 Ms. Figure Universe
  • 2010 Ms. Figure New England
  • 2010 NPC Team Universe & National Fitness Championships, 16th
  • 2010 NPC Jay Cutler Classic, 1st
  • 2009 NPC Bev Francis Atlantic States Bodybuilding Fitness & Figure, 6th

“During show prep, I may do a heavy shoulder day, and light shoulder day in place of the circuit.” – Shannon Petralito


Training 5 Days Per Week

Shannon works out twice a day on average because her workout regimen comprises a 5-day training program and a 5-day cardio program.

She alternates between regular steady 40–50 minute cardio sessions and HIIT workouts two days a week for her cardio.

Her cardio workouts linger longer the closer it comes to a show. Her cardio workouts can take up to an hour when she is a week away from the tournament.

Shannon Petralito’s volume-based weight training regimen is built around using big weights and numerous sets. While heavy weights and high volume don’t typically go “hand-in-hand,” Shannon has discovered that by performing more heavy sets, her body reacts by gaining lean muscle while simultaneously reducing some fat.

Naturally, as she cuts calories closer to the show, her strength will decline. She will, however, give each session everything she has.

Shannon’s Workout Program for Fat Loss


  • Chest and Tri’s – 4 Sets – 10-12 Reps


  • Shoulders and Core – 4/5 Sets – 12-15 Reps


  • Back and Bi’s – 4/5 Sets for Back 12-15 Reps and 3 Sets for Bi’s – 10-12 Reps


  • Functional Training, Tabata’s, or Circuit Train Depending on Show Prep


  • Legs and Calves – 4/5 Sets – 15 reps

Shanon’s Favorite Toning Exercises

According to Shannon, these are her favorite exercises for toning her shoulders, legs, and abs;

  • Squats
  • Cable Rear Delt Flys
  • Hanging Leg Raises

“My son Anthony is the number one motivator for me. He has taken a very big interest in health and fitness since he was 8.

Anthony is very aware of the importance of exercise and eating the right types of foods, and how each food has either a positive, or negative effect on your body.

Our children are our legacy, we should all set the best example we can as parents!”

Shannon Petralito


The Off-Season Diet of Shannon

Shannon still opts to eat healthily for the majority of the year, even though she can be more casual during the off-season than during her competition preparation stages.

For appropriate hormone levels, her diet consists of a range of lean proteins, lots of slow-acting carbs, and little fat.

Macro Decisions

Fish, lean bison, chicken, ground turkey, egg whites, and a high-quality protein supplement are some of her sources of protein.

She eats whole-wheat pasta, brown rice, oatmeal, quinoa, Ezekiel bread, sweet potatoes, and other carbohydrates. As a source of essential micronutrients, she also includes a lot of fruits and vegetables.

Last but not least, Shannon gets her fat from foods like meats, fatty fish, nuts (almonds, walnuts, peanuts, etc.), and healthy oils (olive oil, coconut oil).

She also takes care to maintain proper hydration at all times by consuming about a gallon of water daily.

The In-Season Diet of Shannon

Shannon doesn’t make many changes to her diet as she gets ready for a show because she follows it pretty religiously even off-season.

She continues to eat five to six meals each day and consumes the same quantity of good fats. Her protein, carbohydrate, and water intake are the only variables that fluctuate.

Shannon raises her protein intake by 10% while consuming about 30% fewer carbohydrates. She also drinks more water because she thinks it would help her lose weight faster.

Cheating Food

Shannon Petralito indulges in one cheat meal per week during the off-season. She searches for healthier variations of her favorite foods for the remainder of the week.

For instance, instead of choosing chocolate or cake when she wants something sweet, she’ll go for a banana or some dates.

She never has to cheat on meals while she is in the in-season. When I prep, I just have to deal with the urges, as Shannon puts it. I make an effort to consider the result and how everything will be worthwhile if I reach my objective.

Shannon’s Stack of Supplements

Milk Thistle Greens Blend Supplement, Glutamine Whey Protein Supplement, Casein Protein, L-carnitine Multivitamin, Omega-3 Fish Oil, and Digestive Enzymes

Influences and Idols

Shannon Petralito takes great pride in her performance on stage and the preparation she does before a competition. This essentially indicates that Shannon is driven by herself.

She still admires a few fitness professionals and uses them as role models and sources of inspiration. They are Mick Souza, Mr. Universe 1992, and Lindsay Messina, a well-known fitness model.

“Mick has taught me so many valuable life skills and a lot about working out and the industry.

Mick is like my father at the gym! What a fantastic athlete, coach, and mentor! teaching me to be goal-oriented, never boastful, always respectful, train hard, and risk all for my goals!