Fit Six: Lara Protenic

Every week, the Louisville Women’s Sports Network highlights a local woman by asking her six questions about her health and fitness routine. This week’s guest is Lara Protenic who is a personal trainer. You can visit her website at If there is a woman you’d like us to feature, feel free to email your suggestions.

1) What is your weekly training/exercise routine?

I typically lift weights five days a week and cardio 4-5 days a week.

  • Monday: Chest/Shoulders/Triceps
  • Tuesday: Legs
  • Wednesday: OFF
  • Thursday: Back/Bis
  • Friday or Saturday: Legs
  • Cardio: Whichever days it fits best with my schedule

I’m currently in a bikini prep training and it’s a bit more intense than my typical training. I do fasted cardio seven days a week on the stair master for 30-40 minutes and evening cardio on an incline on the treadmill for another 30 to 40 minutes. I still lift five days a week.

2) How do you prepare for a workout?

Depending on my energy level I may take a pre-workout supplement or drink a cup of coffee. It’s important to warm up so I may do a few minutes on the stair master and then warm up with light weights.

3) What do you eat, drink and do for quick energy?

Coffee is my go to but I also like C-4 (pre-workout). I always have a protein and carb an hour or so before my lift because I need energy to get through a tough workout. For example, I may have 4 oz grilled chicken, 5oz sweet/red potato and 1 cup green veggie.

4) What is your daily nutritional meal plan when training?

Normal training days:

  • Breakfast: 1 cup Shredded Wheat, 1 cup unsweetened almond milk, 1/2 cup berries, 1 egg/6-8 egg whites
  • Meal 2: 5 oz chicken, 1/2 cup brown rice, 1 cup veggie
  • Meal 3: 7-8oz white fish like orange roughy/tilapia, 5-6 oz sweet/red potato and 1 cup veggie
  • Meal 4: Something similar to meals 2-3
  • Meal 5: Small apple with 8 egg whites
Bikini Prep Training:
  • Breakfast: 4 oz Cream of Rice, 3 oz banana, 10 egg whites and black coffee
  • Meal 2: 9 oz orange roughy, 6 oz red potato
  • Meal 3: 5 oz chicken, 6 oz red potato
  • Meal 4: 9 oz orange roughy, 5 oz red potato
  • Meal 5: 10 egg whites, 4 oz apple

5) What do you snack on between meals when training?

I typically stick to my portioned out meals as I said above. However, sometimes I’ll snack on almonds and fruit or a protein bar when I’m not on competition prep.

6) What are your fitness and health goals?

My current goal in the gym is to build muscle. I’m focusing on developing my deltoids and quads which have always been my weaker features. As far as nutrition, my goal is always to take care of my body.

I always preach to my clients the importance of balance in life. So many people get caught up in their physique that they never indulge or treat themselves to other foods. They’ll skip out on family functions or dinners with friends because they’re afraid of gaining weight. You also have sedentary people who never eat a fruit or vegetable. People need to find the balance of both worlds so that they are taking care of themselves physically and mentally. It’s extremely difficult in our society today to achieve this balance so I strive to be as balanced as I can.